Warm Up:
Long Lap/500m row then
10 alt groiners walk (2sec hold in bottom) 
10 alt walking lunges
10 hops for hight
10 jumping air squats
5 hollow rock
5 super man

Mob:
pick your favorite hip opener and spend a few minutes on it before the BS

Skill:
Back Squat wendler week 3
5/3/1+ 75/85/95 of WM 

WOD
3 Rounds
25 GHD Sit-Ups ( can sub med ball sit ups)
5 Muscle Ups or 5 C2B Pull-ups + 5 Ring Dips
20 Alt Over Head Lunges 115/75

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