Pre WOD

5 rounds, not for time

10 overhead weighted lunges (alternate legs)

5-10 L pullups

Workout of the Day

10 minutes as many rounds as possible

10 jumping barbell squats (#45/#35)

100 meter run

10 clapping pushups

Post WOD

3 rounds

:30 flutter kick

:60 front plank hold

:30 rest