Warm up
2 sets
50 feet shuffle each direction
10 jumping jacks
5 each side Cossacks
5 inchworms
20 frog pumps


Primer
2 sets
A. banded ankle stretch x 30 seconds each side
B. touchdown squats x 8 each side
C. plate squats x 6 @31X1

Strength
front squats
3 x 8 reps @ 70%

WOD
"Do Not Disturb"
For Time
3 rounds
12-6-3
TTB or BMU (3-2-1)
shoulder to overhead 115/75
handstand walk 25 feet or scooter walk 25 feet or crab walk 50 feet
Rest 1:1
*record each round*