Warm Up
100 jumping jacks
Monster walks and lateral banded walks around gym
3x
5 standing to inverted against wall
10 lat pulls from bar
20 sec. chin above bar hold
Strength
Deadlift
5 x 5 @ 70%
Warm up to weight
WOD
3 RFT
800m run
50 sit ups
Post
Pigeon, lizard, happy baby, and rollers on back