mobility:
ankles and calves
warmup:
3x thru
5-10-15-20-25-30
Shuttle run
10 cossack lunges
10 glute bridges
10 tuck jumps
Skills:
EMOM 12:
5 front squats *heavier than last
directly into a bounding agility ladder
WOD:
AMRAP 18:
30 sit ups
20 thrusters (95/65)
30 push ups
20 CTBs