Warm up: 3 in 3
Jumping Jacks
Air squats
Handstand holds
Strength: 15’ to find 1RM Back Squat
WoD: For time
400m Run (500/400m Row if too cold)
Then, 3RFT
10 Front Squats (135/95) a) 115/80 b) 95/65
10 C2B a) Pull-ups b) Banded Pull-ups
10 HSPU a) 1 Abmat ROM b) Banded c) box or Downward Dog style
Cash out: 60 Sit-ups for time
MOB: Roll Quads and Lats, Lax Shoulders, Mash Achilles