Warmup:
Mobility drills
Teams of 3
P1. Run 100m
P2. Sled push
P3. 10 Sit ups/10 Arch rocks

Specific warmup:
50 ft. walking lunges
6-8 minutes of knees to elbow practice

Specific warmup: 5 minutes to build to 65% 1rm FS
WOD:

12 minutes to complete Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps

then…

3 Rounds for Time

400m Run
8 Knees to elbow
12 Dumbbell walking lunge r/l

 

Cooldown:

Walk 200m

10 mins of Foam/Ball Rolling