WU:

There and back:
High knees
Bear crawl
Duck walk

2 rounds:
15 air squats
:30 squat hold (best squat form)
 

MOB:

Squat to t-spine rotation stretch

Strength/Skill:

Front Squat:
Warm up to a heavy 3 then:
2 @ 85% 2x1 @90%

WOD:

Partner WOD for time (You go, I go style, alternating rounds):

14 total rounds
7 TTB, then
7 slam ball cleans and push over vault (30/20) and
7 burpee over vault

Light WOD:

Partner WOD for time (You go, I go style, alternating rounds):

14 total rounds
7 K2E, then
7 slam ball cleans and push over vault (20/10) and
7 burpee over vault

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