Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
A Front Squat 3x12 AHAP
B. Strict Press 3x12 AHAP
Metcon
12 min amrap
12 WB
10 erg (ski or row)
5 HSPU
1 ROPE
