Warm up/mobility: Outlaw connectivity
Warm up: Barbell prep
Strength:
Level 1:Front squat 12×2 @75%
Level 2: Front squat 5×3
Accesory:Stiff leg sumo deadlift 3×12
WOD:3rnds for time
50 doubles
10hspu(5wall walks)
20 burpees
Outdoor MetCon
Warm Up- general movement
Strength- KB press Ups with row 5×5/5
Accessory- banded pull aparts x100
Wod
10 rnds
15 push ups
100m sprint
