Warm Up
row 3:00
2 rounds:

5 each direction lateral lunge with PVC extended out front https://www.youtube.com/watch?v=up4l1B0GE9c

10 steps each side lateral quadruped crawl

5 each direction lateral lunge + pulse with KB (Cossack squat with pulse) https://www.youtube.com/watch?v=huu1d86b854

10 each side lateral bounding with MB https://www.youtube.com/watch?v=huu1d86b854

5 each side bird dogs

Squat Flow: https://www.instagram.com/p/Bmjiu-xHGfG
reps of each movement
1. greatest stretch- spiderman + reach
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo

Skill: front squats
4 sets of 5 reps with a :02-:03 pause at the bottom
start with lighter load and build

20:00 AMRAP
Run 400m
max reps pull ups
*pace is key here. Don't go all out on the first rounds of pull ups and then only do 2-3 on the last rounds. Pick a number you can consistently hit.