WARM UP

1:00 slow row
:30 slow air squats
:30 kgsu

1:00 medium row
:30 medium speed air squats
:30 kgsu

1:00 fast row
:30 fast speed air squats
:30 kgsu

+

3 Rounds:
8/8 SL RDL
6 box jumps
4 perfect push ups

MOBILITY

:30 pic pass through
:60/60 banded front rack stretch
:90/90 adductor barbell smash
:60/60 pigeon pose

STRENGTH

A. 15 minutes to find 1RM front squat
B. 12 min to find 1RM power clean

WOD

2 RFT
500M Row or 400M Run
15 barbell thrusters