Warm Up
3 rounds
60 seconds high knee jump rope singles
16 switch lunges   https://youtu.be/J5ZMs2WKIl0
8 body weight kickstand pistol squats/leg
20 second split stance isometric hold/ both sides


Mobility: use a yellow mini-band https://www.instagram.com/p/B5x9IM1nMjo/
A. wall taps or plank taps x 5 each side
B. band external rotation and press x 10
C. band external rotations x 10
D.  prone alternating kicks x 10 each side
https://www.instagram.com/p/CD9CO8WAVmx/


WOD
"Excalibur"
9:00 EMOM
min 1- 15/10 front squats 75/55
min 2- 15/10 push press 75/55
min 3- max effort SDLHP in 45 seconds 75/55

Rest 2:00
9:00 EMOM
min 1- row 17/14 or bike 13/10 cals
min 2- 10 TTB or banded knee raise drill or hanging knee raises
min 3- max effort burpees in 45 seconds

*record max reps for each EMOM