3 Rounds, Not for Time:
200 mt Jog
6 Plank Scap Retractions 
5 Walkouts
4 Spiderman + Reach (each side) 
3 Russian Baby Makers

Into 3 Rounds, Not for Time:
200 Jog
:30s Cossack Squat 
:30s Warrior Squat 
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts

SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Wall Ball Shot

In a 10 minute clock
Build to a heavy Double Muscle Clean

CONDITIONING

“BOLD“

EMOM for 19 minutes:

Minute 1: Max Air Squats

Minute 2: Max Alternate Dumbbell Snatches #22.5/15

Minute 3: Max Push-Ups

Minute 4: Max Wall Ball #9/6

Minute 5: Rest

Work for 45 seconds each round allowing for 15 seconds of rest and transitions