Warm Up

3 Rounds Not for Time 

Run 300 m

10m Tall Plank Theraband Lateral Walk/direction https://www.youtube.com/watch?v=8BuJMR_vfM4

20m Quadruped Crawl 

Hip Mobility:  https://www.instagram.com/p/Bkv_6zQniU2/?saved-by=tangletowncrossfit

You can set this up between the squat racks

Ankle mobility:  https://www.instagram.com/p/Bk0kaIXnCOT/?saved-by=tangletowncrossfit

1. elevated heel extended plate squat
2. support squat hold
hold each of these for 30 seconds for 3 times

Skill: back squat
3 reps @ 75%
2 reps @ 80%
1 rep  @ 85%
3 reps @ 80%
2 reps @ 85%
1 rep  @ 90%

WOD
2 RFT
15 Pull Ups
40 Air Squats
20 Push Ups
250 Row
20 Sit Ups
15 Burpees