Warm Up
400m run

Two sets of: can be done with a partner
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)


Mobility for front squats

Box stretch for mid-back mobility https://www.instagram.com/p/By5shuGAlni/

With your elbows high on the box and PVC pipe in hand, drop your chest to the ground and attempt to arch your mid back. Hold this position for 3 good exhales and try 5 reps in a row.📝

then..
Perform 5 reps zombie squats with light load


Skill: front squat (10:00)
5 sets of 4 reps @ 68-72% tempo 3111
this is a 2-4% increase from the last time you did tempo front squats

Running Warm Up https://www.youtube.com/watch?v=qKawQ2R3C4I

A skips
B skips
C skips
*watch video to see each skip and then decide if you have time to do the skips backwards or laterally.


WOD (17:00)- this a perfect time to challenge yourself on your mile time. Go hard. You will have rest afterwards. Record any new PRs on the board!

Run 1 mile for time- use the new course

at 12:00 on the clock
5:00 AMRAP
Turkish Get Ups- choose an appropriate KB weight where you can keep moving through the get up for the entire time limit. Record reps and KB weight to the board- along with mile time.