-Warm Up-

2x

10 lateral step ups

(5 per side)

5 Four Part Squats

10 banded good mornings

Then

800m run (bridge)

-Strength-

Back Squat

7-7-7 @60-65%

Axel or fat grip deadlifts

5-5-5 @ moderate weight (60-65%)

-WOD-

12 minute cap

3 RFT

400m run

10 power snatches 135/95