Prehab

2 min front rack mobility work

2 min gravity drop

duck walk D&B

 

MetCon

5 rounds for time:

10 calorie bike

10 Power cleans (155/105)

Strength

Thruster

8-6-4-2 increasing

Skill Work

Three sets:

:30 flutter kicks

:20 bottom of squat hold w/ MB

:10 chin over bar hold