mobility:

warm-up:
A.
3x
30 secs jump rope
2 arm kb swings
100m run
B.
movement prep

wod:
“Derby”
2x
amrap 2 mins each

20 kb snatch
20 split jumps
rest 1min

8 renegade rows
20 laterals hops
rest 1 min

4 shuttle sprints
8 sandbag shoulder
rest 1min