Running Clock
1A: 0-10 mins to build upto a heavy C&J(anyway)
1B: 12-17 mins 30 C&J@60-70% or 5 min TC (whatever comes first)
1C: 20-30 mins amrap
10 front squats@above weight
10 BOB
1D: 35-40 mins Tabata core or mobility (you choose)

Wod: the start of a new cycle of programming!
You need to be on the ball and ready to go hard and fast ! Be ready at each time cap.
You will have the option of core or mobility at the end.