Jassy Jas doing her push ups

Warm up 2x 

• 20 frog jumps
• 20 single leg deadlift walks with or without weight 
• 2x bear crawl
• 2x crab walk sideways 
• 4 cartwheels 

foam roll posterior chain and naked bar “Christine” 3 Rounds: 500 meter row 12 bodyweight deadlifts/ MW OR SINGLE STANCE RDL WITH MANAGEABLE WEIGHT  21 box jumps at 20in   12 minute ladder: 1-2-3… reps of: KBS (53/70lb)/ MW Thrusters  MH (floater moves 10 sandbag drags on the diagonal and 5 rope climbs) fit these in whenever you can. Plan your strategy before doing wod.