Warm Up

Hip opener
250m row
wrist stretch 30 sec
ankle circles 30 sec

EB
FR opener 30 sec
Shoulder opener 30 sec
Tempo FS 33X1 (x5)
ankle opener

30 mt climbers
20 grasshoppers
200m run

Strength/Skill

1a)
1 1/4 FS 3 x 3 (build across 3 sets)

1b)
russian dips from floor or from boxes 3 x10

WOD

FT:
100 DUs
64 Wall Ball 20/14 10/9
12 Clean and Jerks 165/105

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