Warm Up
Banded hamstrings
200m jog
2x
30 russian KB swings
20 squats
10 push ups
5 burpees
Strength
6 min EMOM
5 thrusters @ 60-70% of push press
WOD
12 MIN AMRAP
5 KB snatches, left side
5 KB push press, left side
5 KB snatches, right side
5 KB push press, right side
20 squats
Post
Roll out with barbell:
Quads/IT band
Shoulders/biceps