Warm Up:
Short Lap
10 PVC Pass Throughs, Halos, GM's, OHS
Up and Back Walking Squat Magic w/ 3 Air Squats
10 Arch to Hollow on Bar  

Mob: 90 sec side LAX Ball Forearm Smash
 90 sec side/ Quad Foam Roll

PAW Assessment:
Test any remaining movements. 

"The Bear"
5 Rounds of 7 reps of the Bear Complex:
1 rep:
1 Power clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Rest 2 minutes between rounds start with a reasonable weight and try to bulid in weight each round, once you begin the set you can't let the bar rest on the floor. record time and final weight used.