Warm Up
Pigeon and lizard
200m run
3x
5 reverse burpees
10 hip bridges
15 push ups
Strength
20 Turkish get ups L/R=2
Heavy as possible
WOD
10 rounds
10 burpees
10 hang cleans 95/65
10 front rack lunges (alternate legs) 95/65
Post
100 med ball sit ups