Warm Up
Pigeon/lizard
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
Skill
Max box jump height
500m row max effort
WOD
AMRAP
2 mins. dumbbell burpees
1 min. rest
2 mins. med ball cleans
1 min. rest
2 mins. thrusters 45/35
1 min. rest
2 mins. burpees
Score is total reps
Post
Shoulder mobility ball work