row 600/500m or bike 2min or run 400m , then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back, - then group wod specific mobility with coach
Strength / Skill
a: Front Squat 7x1 b: Heavy clean pulls (pause and explode 2+2) 90%, 100%, 100%
Metcon5RFT: 1rd = a: hang clean + clean + push press, b: hang clean + clean + push jerk c: hang clean + clean + split jerk (* must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys" When you complete the 'Rd" you have 1min rest.