Warmup: Pizza game – 5 burpees when your Ab mat hits the floor

x 20 Lunge reach and twist

x 12 Squat mobility 

A. Buy in: 1000m Row

Then 4 rounds for time:

10 Front Squats (Beg- 75/55, Int – 95/75, adv – 115/85) (H&F goblet squats)

15 Pull ups

15 Box Jumps

10 Overhead Squats (coaches – change to front squat if the mobility is limited or if an over head Squat has never been done before) 

15 Shoulder to Overhead (H&F- KB S2OH)

Buy out:

500m Row