WARM UP

Row or run 800 meters
3 rounds:
1:00 jump rope
10 kip swings
10 push ups

Zone 3 mobility assesment

SKILL

5:00 to complete Zone 3 primer exrecises

Front squat
5 x 5

WORKOUT OF THE DAY

12:00 AMRAP:
21 box jump overs (24/20)
15 pull ups
9 shoulder to overhead

RX: (135/95)
55+: (95/65)
Lv2: (155/105) C2B pull ups

ANYWHEREX

SKILL

Front squat technique
5 x 5

WORKOUT

3 rounds for time with partner:
1000 meter row
100 goblet squats
50 kb situps

*Partners can tag in at any time. One person working at a time.