Warm up:
10 min of your least favorite: bike, run, or row.
5 min of your favorite: bike run or swim
Mobility
A) front squat
1 rep every emom until failure. Add 10/5 pounds every minute
B) class
C) 25-20-15-10-5(unbroken sets)
Pullups
Hip ext holding 25/15
Kb swing 53/35
Thruster 75/55