Warmup
"bike 12/10 cal
alt lunges down
side to side lunge back
crab walk down
bear crawl back
2rds
10 air squats + 5 jump squats + 10 sec hold
Strength / Skill
"12 minutes to complete:
alternate..
Front Squat
5x3 (50%-70%)
Med Ball Clean
3x10
WOD
"5RFT
1 rope climb
3 hang squat clean
5 hspu
7Burpee box jump over
