Dynamic warm up
Group warm up
3 rounds for quality
10 tgu
10 KB snatch
10 KB clean and jerks
Skill
rope climbs and variations
For those who can
5 ascents for time
Wod
Run 200
20 pull ups
20 wall ball 20/14
4 rounds for time
Mad mobi
Roll calves w bb
Press ups
Pigeon
Hamstring up n over