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jog 200
row 400 m at 20SR and 3Drag
inch worm down to rig then 10sec scap hold
high kick back, 10 sumo air squats with a 3sec static hold
alt front lunge down to rig, 10sec scap hold
butt kicks back
10 reg squats with 3 sec static hold
PVC mobility

10min EMOM - 4 bbjo + 1 power clean )increase weight each round

5 RFT: 5 strict HSPU, 10 box jump overs, 15 cal row

4 min tabata 20/10 hollow hold/ arch up

400m jog
coach led warm up
pvc mobility

5 Rounds for Time:
22 Kettlebell swings, rx70/53, 53/35, 35/26
22 Box jump, rx 24/20, 20/12 (rx must jump)
Run 400 meters
22 Burpees (jump and clap hands over head)
22 Wall ball shots, rx 20/14, 14/10

most complete 2000m row at some point during the workout

200m jog, 10 air squats, 5 down dog push ups, 10 air squats 5 inch worms, 10 air squats 5 burpee squat jumps
PVC mobility

set up for Lurong challenge
coach led warm-up prior to 3.2.1.. go

Lurong challenge
10min amrap
level 1, level 2, level 3
thrusters, bbjo, jump rope

stretch + pick 1 skill and take 5-10 to work on it

Before anything - 4 min of run or row or bike: PVC warm up

10 min emom:
coach led warm up prior to 3,2,1... go!
Snatch - 1 from hang, 1 from floor - increase weight maintaining good tech

5RFT - Row + C&J:
coach led warm up prior to 3,2,1... go!

rd 1; row 100 + 5 c&j -  135/73
rd 2: row 200 + 4 c&j - 145/83
rd 3: row 300 + 3 c&j - 155/93
rd 4: row 400 + 2 c&j - 165/103
rd 5: row 500 + 1 c&j - 175/113

ab series
stretch & foam roll