Warm Up
Barbell Yoga
+
Air Squat-Single Knee Touch-Double Knee Touch-Push Knee Arm Reach( 10 reps each)
+
2×1´Front Rack Opener(1´alternate-1´together)
Skill
Every 2´(2x): 5 Front Squat(empty bar)
Every 3´(4x): Rising Rage to the first weight of the Met Con
Met Con
5-5-5-5-5 Reps Front Squat
End Of The Wod
Amrap 7´
200 m Run+3 Front Squat (80%) of 5rm