Warmup
Bike 2 min then walk/jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Press
3x3 strict press
5x1 push press or jerk
WOD
4 RFT
12-9-6-3
Bike
Devil Press (35/25)
T2B
Hspu
Rx+ 50/30
