0:00-0:10
Warm up: Run around the half block, then 3 sets of: 15 dowel pass thrus, 10 Air squats, 20 mountain climbers
Pre-mobility: Anterior chain smash and floss

Health and Fitness
0:10-0:35
A. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 4-6 reps
rest 20s then complete
15 GHDSU @20X1

0:35-0:50
B. 3mins to complete 400m Run, then as many KBS in Remaining time
Rest 1 min
3mins to complete a 400m Run, then as many KBS in remaining time
Rest 1 min
3mins to complete 400m Run, then as many KBS in remaining time
Classic:
0:10-0:35
A. Every 3 minutes, for 15 minutes (5 sets):
Clean x 1 rep, *Build through sets to today’s heavy single
rest 20s then complete
15 GHDSU @20X1

0:35-0:50
B. Spring Fling WOD #4
3mins to complete 30 power cleans (RX 155/105, SC 95/65)
3mins to complete 30 power cleans (RX 185/125, sc 135/85)
3mins to complete AMRAP power cleans (RX 205/155, sc 155/105)

Score is total reps. Tiebreaker is time of the 30 reps done at second station.

0:50-1:00
D. Mobility = T-spine smash, banded bully