Run
0-100 Jog Pace
100-200 Run Pace
200-300 Sprint Pace

Line Drills
Quad Stretch
Knee to Chest
Soldier Kicks
Walking Hammy Stretch
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Inch worm
3 Air Squats + Broad Jump
High Knees
Butt Kicks
Take a couple minutes to finish warming up (roll out, do PVC stretches, do band work, etc.)

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Band & PVC Warmup
10 PVC Pass Throughs
10 PVC figure 8s (5 Each way)
15: FR Wrist Stretch w/ PVC
10 Banded Good Mornings
15: OH distractions (each side)

AMRAP 29.6:

17 Shoulder 2 Overhead
76 Air Squats
17 Power Cleans
76 Push Ups
17 Front Squats
76 AbMat Sit Ups
17 Power Snatches
76 Reverse Lunges

Men: 95lb
Women: 65lb

1-2 Minutes of each stretch
Coach can assist in giving you specific stretches pertaining to this WOD