Dynamic movement prep
Group warm up
Warm up shoulders
Strict press
3-3-3-3. By feel
Running drills
Skips
Hops
Butt kicks
High knees
Wod
6 Rounds for time
200 meter run
12 burpees to a plate
12 shoulder to overhead 95/65
Mad mobi
Calf stretch
Trigger point calf
Hamstring up n over
Knee on the wall