-warm up-

 

Down and Back

 

Jog

High knees

Butt kickers

Walking hip flexor stretch

Walking hamstring stretch

 

Then 2 rounds

 

10 straight leg swings (each leg)

7 double ankle dorsiflexion (on a plate slow lower)

5 KB high pulls

8 squat thoracic openers 

 

-Strength- 

 

5 sets

 

Push Press + BTN jerk + jerk

 

 

-WOD-

 

AmRaP 25

 

800m run

30 pull-ups

60 air squats

30 clean and jerks

60 air squats

30 pull-ups

800m run