Warm Up
Every 4:00 for 12:00
run 400m
15 air squats
15 hollow rocks
 

Mobility:

Hip flow  https://www.instagram.com/p/Bh7BCJ4BraN

wrist flow  https://www.instagram.com/p/BmL8lWMHc4Q

WOD

4 sets not timed
50m Farmer Carry - tough load
100 Single unders
10m Duck walk
20 Prisoner step ups- alternating https://www.youtube.com/watch?v=Hu_h44V74ok
3 TGU per side

Skill: Push Press
8-5-8-3-8-2
all 8's should be 50% 1RM
build with the 5-3-2 reps