Warm Up:Foam roll thoracic spine Foam roll quads Banded shoulder distraction stretch x :30 each side Banded hip flexor stretch x :30 each side then.. 3:00 Light Bike or Row, into 3 Rounds: 4 Pushups, 8 Pausing Air Squats, 12 AbMat Sit-Ups

2 Rounds: 3 Samson Stretch on each leg (5 second hold in each) 3 Alternating Spiderman and Reach each side

Barbell Warmup – Empty Barbell 5 Deadlifts 5 Hang Muscle Cleans 5 Strict Presses 5 Good Mornings 5 Back Squats 5 Front Squats

Skill: 9:00 EMOM odd mins: reverse lunges with barbell back racked 95/65 x 10 reps (5 each leg) even mins: barbell bent over rows x 10 reps

WOD: 4 RFT 200m Farmer Carry with KB 72/53 every 50m stop and do KB deadlifts *1st 50m (pylon) 8 KB DL 100m (fence) 6 KB DL 150m (pylon) 4 KB DL 200m (finish line) 2 KB DL then complete 25 wall balls 20/14 rest 2:00