Warmup
10 min:
Bike 2 min
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
10-12 min
RIG:
Front Squat
3x3 pause
3x1 dbl bounce
5-7 Min
Station:
1 SDHP + 1 FS + 1 pu/t2b
WOD
7RFT
7 SDHP 95/65
7 FS 95/65
7 PU/T2B combo
RX+ 115/85
RX++ 135/95
