Warm up
Foot drills 70′
Supinated hang 30 seconds
Barbell oh hold 30 seconds
4 rds
Strength
15 minutes to build to a heavy
3 rep front squat
Wod
Backward run
Walking lunge
10 toes to bar
20 push ups
30 squats
5 RFT
Warm up
Foot drills 70′
Supinated hang 30 seconds
Barbell oh hold 30 seconds
4 rds
Strength
15 minutes to build to a heavy
3 rep front squat
Wod
Backward run
Walking lunge
10 toes to bar
20 push ups
30 squats
5 RFT