Functional Fitness

Warm up:
5 min AMRAP:
15 sec Active hang
10m Duck walk
15 sec Hollow to arch roll
10m Bear crawl
15 sec Plank + 1 push-up

Strength:
Push Press
1. Build to today's technical heavy 3.
2. 5 x 1 @ 90-100% of 1, go every 90 sec.

WOD:
3 x 2 min on / 2 min off:

AMRAP:
2 Squat snatches
4 Front squats
6 Deadlifts

Rx = 60/45kg