Warm Up
Shoulder Mobility
Lunges – Duckwalk
Bear crawl – Inchworm
Jump squat x 10
Jumping lunges x 20
Mountain climber

 
Skill
Row a perfect 100 Meters. 5 attempts.

 
Skill / Strength
Box jumps
Attempt your highest box jump.
Start with a box then add plates.

 
Strength
5 X 1  STRICT PRESS
Max effort reps on your last set.

 
Metcon
KETTLEBELL SWING
150 reps for time. Every time you break 20 air squats. 32/20