WU:

Long lap/500m Row then:

2 rounds:
10 pull-ups
10 Air squats
10 push-ups

MOB:

Squat Magic
Front Rack stretch

Strength/Skill:

Front Squat:
3x3 @80%

WOD:

4RFT
5 clean and jerk
10 T2B
15 box jumps
20 burpees

Light WOD:

4RFT
5 goblet squats
10 knee raises
15 box step ups
20 burpees

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