Warm Up2:00 bike or row foam roll lats x 1:00 foam roll thoracic x 1:00 :30 Deadhang on pull up bar 10 Pushups 3 Spidermans and reach each side :30s second Samson Stretch each side

Empty Barbell 2 rounds of: 5 Good Mornings 5 Pausing Front Squats 5 Stiff-Legged Deadlifts

Mobility: wall squat hold x 1:30- back on ground, feet on wall Hawaiian squats x 6-8 each side - hold the rig post, cross one leg over the other knee and squat down slowly to full depth and stand up

Skill: front squat 5 reps @ 65% 3 reps @ 75% 1 rep @ 85% then 10:00 E2M (5 sets) 4 reps front squat @ 70-75%

WOD 4 RFT 5 C2B pull ups or sub pull ups 10 Push ups 15 KB swings 53/35 Rest 1:00 try to beat your time each round