Warm Up
400m run

squat flow - 4-6 reps of each movement for 2 rounds
1. 90/90 hip switches
2. straight leg swings/side
3. deep squat thoracic rotations
4. deep squat internal knee rotations
5. deep squat internal knee rotation to a sit back on the heel with a flat foot


barbell warm up
3 sets
25 double unders or attempts at 10 DUs
3 clean grip RDL
3 hang power clean below the knee
3 hang power clean above the knee
1 front squat at tempo @ 3331

WOD
"Guns Blazing"
For Time
800m run
20 power cleans 135/95 115/75 95/65
800m run
40 push ups
800m run
60 air squats