WOD

Mobility
BB Smash: Trap, Tricep
Child’s Pose
Pigeon Stretch
Frog Stretch

Primer
2 Sets
10 Alt Reverse Lunge w/ OH Reach
15s e/side Skater Squat Hold
8e/arm KB Windmill Press

Strength
Paused Front Squats: 4 sets of 3 @ 70%
3 Second ACTIVE hold at bottom

Conditioning
For Time:
21-15-9
BB Thrusters (95/65) | (115/75)
Burpee Over BB

Every 2 min, stop and run a 100m, then resume with where you left off (starting with a run at 00:00)