warmup:
joint mobility drillz
50 medicine ball cleans
50 ying yangs
50 ground to 50# load to box steps
tech/mech:
knee/elbows
bear crawls
obstacle course
wod:
15 knee/elbows
50ft bear crawls
1 obstacle course run
4 r0unds
bear crawls to be done forward, backwards, sideways(r), sideways(l)