WARM UP:
Foam Roll / Lacrosse Work
400 Meter Run
Lunge walk in
Inch worm back

Hamstring stretch with bands x 2
Hurdler Stretch x 2

SKILL WORK:
Good Mornings x 7
Push Press x 7
with bar, 2 rds

WOD:

On the Minute for 10 Min:
2 Back Squats @ 75% 1RM
Newbies – 4 BS (speed/form/lighter)

Every 30 Seconds for 4 Min
2 Strict Press @ 75-85% 1RM
Newbies – 3 Press (speed/form/lighter)

3 Power Clean to Overhead
6 Cal Row
9 Toes to Bar

10 Min Amrap
RX = 135/95
PHA = GHD, 155/115 or 185/125