Warmup
bike
stretch - runners, quad, wrist
25 air squats
alt lunges down - high kneels
alt side lunges down - high knee
Strength / Skill
5rds
3x press
3x front squat
3x back squat
warm up - with empty barbell (5x rdl, 5x muscle clean, 5x front squat, 5x press, 5x back squat)
skill - start with approx of s2oh 3rm amd add wirght each rd. weight stays the same for all movements
Metcon
"Metcon for time
Bear Complex115/85
200m run
Bear Complex 135/105
200m run
Bear Complex 155/125
200m run
