Warm Up:
9 min EMOM:
Min 1 Bear Crawl Up and Back (Slow and controlled)
Min 2 6  Inch Worms (slow and controlled) 
Min 3 6/side Jump Lunges

Mob: 90 sec/ side Wall Hip Flexor Sretch
90 sec/side Supine Pos. shoulder LAX Ball Smash  

PAW Assessment:
Pick 1 or 2 movements to test. 

Three sets of:
DB Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single-Arm Overhead Press x 8-10 reps each arm (if testing press today switch to  SA DB row)
Rest 45 seconds
V-Ups x 20 reps
Rest 45 seconds