Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill

1 k row time trial
2 attempts.

WOD

5 hspu
5 cleans (165,110)
25 jack knife sit ups

4 rounds for time.

MAD MOBI

corner stretch
shoulder bully
press ups
thoracic ext on the wall