Warm Up
Dynamic Up and Back:
High Knees
Butt Kicks
Toy Soldiers
Walking Lunges
Then:
10 Kip Swings
10 Hanging Knee Raises
10 K2E

MOB
Coach's Choice

Skill
Supersets!
A. JM Press 3x6, 8-9 RPE
     DB Row 3x6, 8-9 RPE
B. Front Squats 3x5 @ 70% 1RM
     Diamond Pushups 3x10

WOD
Conditioning:
8:00 Interval Rowing for Cals
:20 Work, :10 rest

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