Dynamic Warm-Up – Mobility
Prepare  for..

A.  Strength:
Back squat 5 X 3 Build to today’s heavy 3  

B. WOD:
3 Rounds for time of: *8 min cap
25 Wall balls 30/20 20/14 14/10
10 Box jumps 24/20

At the 12 minute mark begin

3 Rounds for time of: *8 min cap
25 Wall balls 20/14 14/10 10/8
10 Box jumps 24/20

*2 separate scores here, regardless of finish time, everyone starts again at 12 min. If either is unfinished, add unfinished reps to 8:00


Cool Down: 3-6 minutes Bike, Row  Stretch  out posterior chain, shoulders. 

Strongman:
5 Rounds Of:
DB KB front rack lunge and press x25M (press from half kneeling)
Strict wide grip pull-ups x8

Then

20min Assault bike (score is cal)

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