Warm Up
Row 500m (easy pace), then 2x:
Up and Back PVC OH Lunge with Pass Thru
10 Air Squats
10 Sit Ups
10 Easy Pull Ups (Jump, Banded, Kipping, etc.)

MOB
Roll the quads, Pigeon, couch stretch, Banded shoulder, LAX in the hip if you need it

WORK
A. WE SQUATTIN'
10 mins to build to today's 3RM Dead Stop Front Squat


B. WE FUNCTIONAL MOVEMENTIN'
    EMOM 10 Mins
    Odd: 10 HSPU
    Even: 5 Power Clean @ 7-8 RPE

C. WE CONDITIONIN'
Two Rounds For Time
     Row 50 cals
     30 DB Push Press (50/35)
     20 Box Jumps (24/20)
     Short Lap


 

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