Warmup
bike 1 min
runner, butterfly, lying down quad
10 stationary alt lunges
10 air squats + 5 squat jumps
3x 5 sec HsHOLD + neg pause at 90
windmills - 10x each small/med/large R+L arm
Skill Work
Press Complex
3x3 strict press
3x2 push press
5x1 Split Jerk
PARTNER WOD
Teams of two - split evenly
5 RFT
JERK 10,8,6,4,2
Bike 10/8
WB 30
115/75
135/95
155/105
175/125
195/145
