Warm Up:
Long Lap
3 Rounds:
10 Qudraped Hip Ext.
:30 Hollow Hod/ Hollow Rock
10 Air Squat
10 Push Ups

Mob: 
Foam Roll Quads
:60 pigeon/side
:60 Down Dog- active shoulder


Strength/Skill:
Super set:

 3X8 Dual Arm KB (or DB) Kneeling push Press
 3X5 Dual Arm KB Clean to 8 Front Rack Rev. Lunge (choose a heavy DB weight)
 3X:20/side SA Ring Plank Hold
rest: 60 sec  

 WOD:
8:00 Min AMRAP
250m ROW
10 DB Thrusters 25/45#

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