WARM-UP:

2X:

1 Shuttle run
5 Drop squats- 4 inch (above parallel)
5 Drop squats- full depth
5 Jumping squats (OPEN HIPS. Get explosive)
:15 Ring support hold

SKILL:

5:00 BB warm-up

10:00 EMOM

M1: 5 Touch and go power cleans

M2: :30 Plank hold on elbows

WOD:

10:00 AMRAP

200m Run
15 Box jumps (24/20)
10 Ring dips
5 KBS (32/24)