WARM-UP:

2X:
200m Run
:60 Couch stretch (each leg)
:30 Bar Hang
10 Squats with red band

Stretch

SKILL:

5 FSQ every :90 for 9:00 minutes

WOD:

5 Rounds

5 Push Press (165/115)
10 Burpee box jumps (all 20”)
15 Pull ups

(rest 1:00)