WU:

200 m row, then 10 push-ups

200m row, then 10 air squats

200 m row, then 10 pull-ups

MOB:

Squat magic
Squat to t-spine rotation stretch

Strength/Skill:

Thrusters:
3x10 (6-7 rpe)

WOD:

4 Rounds for Time
10 Overhead Squat (95/65)
15 Toe-to-Bar
10 Overhead Squat (95/65)
10 Burpee Over the Bar

Light WOD:

4 Rounds for Time
10 DB Squat
15 Hanging Knee Raise
10 DB Squat
10 Burpee
 

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