Warm-up (15 min.): 1/2 Tabata Jumping Jacks, GPU, KB Swings. Dynamic Stretch
Strength (15 Min.):
3 Position Squat Clean Bottom to Top
3 Position Squat Clean (Bottom to Top)
BBWU4C
1 Rep EMOM for 10 Min.
Build up to AHAP
WOD: CHECKMATE
For Time:
10-9-8-7-6-5-4-3-2-1 Reps of:
Kettlebell Swings (55/45)
Front Squat (155/105)
Icing: Shoulder Mobility