Warm Up
Banded shoulders
Russian baby makers
3x
20 Mtn. climbers
20 Scap pulls
10 Squat to pull up bar hold
Strength
Squats
5 x 5 @ 70% ish
WOD
200m run
3 rounds
50 double unders
30 push ups
10 thrusters 95/65
Finish with 200 m run
Post
100 unbroken abmat sit ups
Mobility ball on feet