Warmup
"2 min bike, row or run
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
wrist stretch
3rds
5 push up with elbow close and back
hand stand hold same hand position
5 split jerks body weight
Strength / Skill
5mi emom Pausing Split Jerk 5 sets of 2
50%, 60%, 65% x3
2 second pause in dip and catch
C&J 5min emom increasing load from prior
2 min transition
Front Squat from rack 5 emom building in load
WOD
21-15-9 for time
KB swing (no tea cup! bottom of kb to sky) 53/35
Box Jump Overs 24/20
Front Squats 135/95
