Warm Up
Row 500, then
10 Monster Walks (each direction)
10 Banded Squats
10 Pushups
10 Situps
10 Push Balls

Mob: Foam roll quads, hips, posterior chain; banded distraction for shoulders; LAX ball anywhere that needs attention

WOOOOOORRRRRRK (To Get Better at Being Strong, and Enduring Neuromuscular Fatigue)
A. 3x10 Box Squats (7-8RPE)
B. Superset I (1:00 rest between):
     3x10 Goblet Squat (53#)
     3x10 GHD Back Extensions
C. Superset II (1:00 rest between):
    3x 1:00 Accumulating, Handstand Hold
    3x 1:00 Accumulating, High Plank
D. i. 6:00 EMOM
       1 Power Snatch + 1 Hang Power Snatch (7-8RPE for the complex)
    ii. 6:00 AMRAP
       3 OHS
       3 OTB Burpees
       3 Vups