Warmup
3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig
Strength / Skill
A. DEADLIFT 4X10 AHAP
B. DB BICEP CURL 4X10 AHAP
goal: 3 second lowering phase each rep
WOD
5RFT
10 CTB
30 DUs
