warm-up

row 250

arm circles, leg swings, trunk rotation

sampson stretch, superstars

mackenzie extension, moon the sky, forced abduction

pigeon stretch, ankle mobility, sit in squat

Back squat

find 1 RM

you have 20 min

WOD

4 rounds of 25 each

wall ball 20/13

box jumps 26/22

c2b push-ups(feet on box you jumped on, hands on oly bar)