Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
8 min emom
alternating
ODD: 1DL + 1 HC + 1 FS + Press (add to wod weight)
EVEN: 1 burpee to pick 1-HSHold/Negative/Strict/Kip

WOD
run 400
then 4 rds,
3-5-7-9
sdhp
hspu

run 300
then 3rds,
5-7-9
hang clean
front squat

run 200
then 2rds,
7-9
thrusters
lateral burrpe bar jump over

RX 95/65
RX+ 115/85
RX++ 135/105