A1) Tempo Backsquat (42X1) 5x5
*Start at 70% and work up
A2) Glute Ham Raises 5x 8-10
A3) Banded Side Shuffle 5x100ft
B) AMRAP 8
8 Deadlifts
8 Hang Power Cleans
16 Front Rack Lunges
16 Push Ups, Ring Dips, HSPU
T1- Scale as needed
T2- 75/55
T3- 95/65 and Ring Dips
T4- 115/75 and HSPU
Mobility-
2 Rounds For Quality:
T-Spine Rotation (bottom of squat) x 20 each side
1:00 Foam Roll T-Spine/Lats
1:00 Bonesaw on Calves
1:00 Pigeon Stretch each side
Cat/Cow x 20