Glad to see a lot of you all working on your weaknesses and actually completing the extra work we put in for the days!  Seeing a lot of improvements in movement patterns with our athletes, keep working on technicalities and form, it will keep taking you all to where you want to be.  Remember you are capable of what you set your mind to, don't let anyone tell you otherwise.  

1. Warmup
1:00 Lizard Each Leg
1:00 Squat hold
10m High Kicks
15-10-5
Air squats
Burpees

2. Met-Con
For Time
1 mile run
20 Tire Flips AHAP (you choose)

***Modified
2 Rounds
Run 400m
10 Tire Flips

3. Strength (optional)
Build to heaviest 6 rep front squat
***Barbell must go from the floor