Warm up
2 sets
20 (10 each side) underswitch to crab reach https://youtu.be/Yrgx959kdME
20 tall plank knee to elbow
10 tall kneeling to standing
5 yoga push ups


Mobility:
8 x each side - calf eccentrics- stand on a 25# plate, lift up on two feet and slowly lower on one foot to stretch the calf https://youtu.be/A4v0vGhgQhM

30 seconds each side banded ankle dorsiflexion
30 second squat hold with a plate- rock back and forth to stretch ankles

2 sets
30 second front rack stretch with empty barbell
5 each side xiaopengs



Strength
front squats
3-2-1 then 3 x 5 reps
3 reps @ 65%
2 reps @ 75%
1 rep @ 80-85%
5 reps@ 70%
5 reps @70%
5 reps @ 70%

WOD
"Tag"
20-10-5 thrusters 95/65 75/55 45/35
5-3-1 rope climbs or muscle ups or 10-6-2 strict pull ups
50m single KB OH carry- switch arms at 25m