Warm Up
Shoulder/arms rotation
Hip rotations
(all box lenghts — 2 rounds)
Skips
Duck Walk
Bear Crawl
Frog jump

 

 
Skill / Strength
Turkish Get Ups
15 mins
5 X 5 STRICT PRESS 80%
Work up to heavy single the 5×3@80%
 
Metcon
MR.16.01.05
3 Rounds for time :
15 MedBal Cleans
15 Burpees lateral jump over medball
15 Air Squats