Warm-up:
3 NFT:
3 inch worms
6 russian kb swings
9 air squats
12 mountain climbers
Strength
15′ TO COMPLETE 3X3 PAUSE FRONT SQUATS
3×3 pause squats (3 secs at bottom) @ 70% of 1RM
*No more then 2 mins rest between sets
Daily WoD
15′ AMRAP ROW / THRUSTER / HIGH BOX OVER
1km row Buyin THEN
3-6-9-12-15-18 etc
Thrusters 95/65lb a) 75/55 b) 55/35
Box Jump overs 30/24 inch
Score = total number of reps after the row
Mobility
Roll Quads and Posterior