Warm Up
2 rounds
100m run
12 feet together squats
10 underswitch to crab reach- 5/side
8 banded RNT split squats each side

Primer
3 sets- build load & speed
1 clean pull
2 power cleans
3 hang squat cleans
Run 50m- building to a faster pace

WOD
"This is How We Roll"
every 4:00
run 400m
5-4-3-2-1 clean
build to a heavy clean

"This is How We Rock"
300 Double Unders or 500 Single unders
@0:00 and every 1:00 after, 5 push ups
Time Cap 10:00