Warm Up
3 rounds
50 feet quadruped crawl forwards
50 feet quadruped crawl backwards
15 reps cyclist squats
5 reps each side DB or KB hang clean and push press


Mobility: https://www.instagram.com/p/B9w3ceHnYnG/
1.  Half kneeling ankle mobilizations - focus on keeping your heel pinned down here and gliding your knee over the middle of your toes.  15 reps each side
2️.  Wide Stance Rocking - get your knees out wide and chest arched up and rock back and forth. Try to exhale at that bottom position to really open those hips up.  x 15 reps
3️.  Kneeling t-spine rotations - this is a great one that opens up the back nicely especially if you’ve been hunched over a desk a lot lately.   8 reps each side
4️.  Toe Touch Squat Pry - we like 5 reps with 5-10 second prys in the bottom of a deep squat position. If the squat is tough for you, try widening your stance and flaring your feet out.

WOD

“Yahoo”

Complete the following for time:

4-200m Runs rest 30 seconds between runs

50 KB Swings (53/35)

3-200m Runs rest 30 seconds between runs

40 Single KB Step Ups (18”)

2-200m Runs  rest 30 seconds between runs

30 Plate Up/Downs

200m Run

20min Cap

At Home workout

90 seconds work, 90 seconds rest

6 rounds

1 burpee

1 DB clean & jerk each side

1 DB squat

2 burpees

2 DB clean & jerk each side

2 DB squats

3 burpees

3 DB clean and jerk each side

3 DB squats

continue where you left off for the next round