Warmup- 2 minutes of Shoulder DROM and pass-throughs, then 3 rounds of: Jog 400m, 15 pushups, 15 ring rows, and 5 prone walk-ups (from standing with hands touching toes, walk your hands forward until in a prone ‘push-up’ position, then walk your hands back up toward your feet)
Strength/skill- Back squats (5×7)
WOD- 10 minute AMRAP: 10 pullups, 12 KB cleans (24/16kg), 200m run
Cooldown with an 800m row and stretch the couch stretch and foam roller work, as needed. Post rounds and reps to comments.