'Nancy'

Warm up:
pass throughs x10
Shoulder reset
OH Stretch
Wall - stretch
Samson Stretch
Flexion/IR Stretch

2 rounds
Jump rope x25
Sit-ups x20
Push ups x15
Lunges x10
Pullups x5

6:30;
Mechanics: Squat/Front Squat/ Overhead Squat

7:30: Push Press 1x20 @60% + 5lbs.

WOD: 'Nancy'
6:30 - 3 RFT/7:30 - 5RFT

400m run
Overhead Squat 15 reps (45/27 bar)

Heartbeat

Warm-up:
pass throughs x10
lat stretch
shoulder mobility
perfect stretch
calf stretch
Lunges x10
Jump rope x20 (DU)

mechanics:
squat/front squat/hang clean

SWOD:
Push Press - 5x5 @85% 1rm


WOD: AMRAP 15 minutes
8 burpees
10 sit-ups
12 KB swings (55/35)

Cool down:
cat scratchers
static hamstring box stretch
Lacrosse ball on shoulders/back