Dynamic warm up
Group warm up
50 heavy Russian swings
Skill
pistols
Internal/external rotation
PVC arm circles
Strength
Hang squat cleans
2-2-2-2-2
Wod
3 rounds for time of
Run 800 meters
15 thrusters 95/65
MAD MOBI
Stretch calves
Shoulder bully
Hamstring up n over
Knee on the wall
Corners stretch