warmup
20 x Med ball clean
20 x Push Press w MB
20 x Russian twists w MB

mobility
Rack position

skills
2 x 5 negative MU decents, slow as possible and on low rings

strength
1 + 1/4 Front squat
3 x 5 @ 75%

WOD
8 min AMRAP:
Row 250m
Run 50m
4 tire flips
Run 50m