WU:

2 min of precision trainer balance med ball toss

There and Back:
High Knees
Butt Kicks
Duck Walk
Burpee Broad Jumps

MOB:

Squat Magic
Hip-flexor wall stretch
Ankle stretch
Foam roll back

Strength/Skill:

Back Squat 5x7 @ 60-70% (+ 5lbs if you can)

WOD:

21-15-9
Row cals
BB Thruster (65/45)
American KBS (53/35)
Pull-ups
Wall Balls (20/14)

Light WOD:

15-10-5
Row cals
DB Push press
Russian KBS
Air squats

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