mobility:

warm-up:
8 front squats
100m run
10 single leg hip bridge/side
5. front squats
100m run
10 single leg hip bridges/side
3. front squats
100m run
10 single leg hip bridges/side

strength:
Front Squat
5×1

wod:
Amrap 10mins
7 front squats
4 25m shuttle sprints