PREHAB
2 sets
12 pigeon climbers (6 each leg)
6 seated external rotations (elbow on knee)
1 min gravity drop

STRENGTH
Front Squat 3×8 @ 75-80%

METCON
Every 4 minutes for 12 minutes complete:
10 Thrusters (95/65)
20 KB Swings
Max effort double unders in remainder of each 4 minutes