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: https://www.instagram.com/p/Bz1vMkKlT2p/
A. perfect stretch x 5/side - start at a spiderman lunge, forearm to the floor in front, then up to a straight leg stretch with hands on either side of the foot in front

B. psoas march x 10 each side- use the yellow mini-bands for a better stretch

C. plate loaded curtsy walk x 50 feet


Skill: tempo back squats
7:00 EMOM
2 reps back squat at 70-75% with 32X1 tempo
take 3 seconds to descend in the back squat, then a 2 second pause, and explode out of the bottom with only a one second pause at the top

WOD
Team of 3
AMRAP 18:00
15 rope climbs
15 DB burpee box step overs 24/20/16" 50/35 35/20
1500m row

divide reps- one work, two rest
The box height can be lower according to your height. The athlete shouldn't have to feeling like stepping up past a 90 degree angle in the hip/knee. Teams can start where ever and move in order. 3 rope climbs = 6 up/downs