Warm Up
2 rounds of:
Cat Crawl to the end of box
10 jump squats
Inch worm to other end of box
10 shoulder taps in plank position
10 sit ups

Agility ladder

 
Skills / Strength
Front Squat with bar or KB
Warm up with 2 X 5 @ 60% EFFORT
then work with 5 x 3 @ 80%
2 X 5 FRONT SQUAT 60%

Metcon
5 X 3 FRONT SQUAT 80%
MR.15.10.22
Partner Wod
For time:
Complete 1500m row
1 partner hold plank the other rows. Once one partner drops, switch.