Warm Up
100 jumping jacks
Monster walks and lateral banded walks
3x
5 standing to inverted against wall
10 lat pulls from bar
20 second chin above bar hold
Strength
Deadlift
5 x 5 at 70%
Warm up to weight
WOD
3 RFT
50 squats
50 sit ups
50 med ball slams 20/14
Post
Pigeon, lizard, happy baby, and rollers on back