Warm-Up
Banded shoulders
Stretch calves & hamstrings
2 min run around room:
high knees, butt kicks, crab walk, skip, etc.
2x:
20 russian kb swings
1 min. jump rope
Strength
Front Squat
5x5 @ 60%
WOD
For time:
3 rounds
21 thrusters 95/65
15 T2B
9 burpees
Post
5 min. abs