-Warm Up-

 

AmRaP 12 for quality

 

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

10 banded good mornings

:20 table top

 

-Strength- 

 

Back Squat

 

3-3-3-3-3-3 @ 65-75% of 1 RM

 

-WOD- 

 

AmRaP 8

 

40 doubles

8 power cleans

6 HSPU