Warm Up
Banded hamstrings/calves
200m jog
8 rounds bear complex with bar
200m jog
Strength
Hang cleans
5x5 building to heavy as possible
WOD
10 min. AMRAP
15 KB swings 53/35
15 SDHP with KB
5 burpees
Post
3 rounds
30 seconds flutter kicks
30 seconds hollow rocks