Warm Up
400m Run
10 empty bar thrusters
10 dead bugs

300m Run
10 KB swings
10 2- legged pistols keep knees and feet together as you squat

200m Run
20 banded glute bridges


Mobility:
banded ankle distraction x 45 seconds each side
hip flexor kicks x 7/side https://www.instagram.com/p/BwkLxo5gyDQ/
robust shoulders: 3 movements with an orange band
https://www.instagram.com/p/B3N6eUMnnaz/



WOD
Partners
"Buddy Lift" 30:00 AMRAP
50 deadlifts
50 hang power cleans
50 front squats
50 shoulder to overhead
every 2:00 complete 5 synchro burpees
RX 135/95
INT 95/65
SC 75/55