Warm up 

Aerobic Warm up #2

3 consecutive rounds

30 seconds no break

1. Prisoner step-ups

2. Mountain climbers or sliders

3. Flutter kicks

4. Pop squats

5. Butt kicks

6. Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

1. Sampson

2. Knee hugs

3. Dynamic walk

4. Walking pigeon

WOD

Complete the following:

10 SB clean and jerk

4 minute run

20 SB clean and jerk

3 minute run

30 SB clean and jerk

2 minute run