Warm Up:
Row 1 k or Long Lap
5 Jumping Air Squats to High knees Down the length of the gym (walk back)
3 Burpees to Butt kicks Down the length of the gym (walk back)
Up and Back Alligator Walk

Mob: 
90 sec/side Barbell Quad Smash

Skill/ Strength: 
4x's Turkish Get Up's X3/side
Russian Twists (weighted use KB) X30
Farmers Carry (NJ Sprint distance) AHAP
Rest 2:00 min

WOD: 
5:00 min AMRAP
5 HSPU
10 Deadlifts 135/95
100m Row
Rest 2:30
5:00 min AMRAP
5 Hang Power Cleans 135/95
10 DB Thrusters 35/25#

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