Warm UP: 
250m row/ run nj sprint
10 push ups
8 kip swings
10 air squats
DNB: bear crawl, toy soldiers, high knees, butt kicks, walking lunge
30 sec hollow hold
250m row/ run nj sprint

Mobility:
1 min per side banded hip flexor
2 min per side over head tissue smash w/ LAX ball

WOD: 16.1
20 min AMRAP
25 ft Overhead lunge
8 burpees (over the bar)
25ft Overhead lunge
8 chest to bar pull ups
95/65#

 

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