Warm Up:

3 Sets Not For Time
 
5 Half Kneeling Single Arm Bottom Up KB Press/arm
20sec Side Plank/ side
30sec Dead Bug- move legs out and back slowly
 
*Move with purpose and focus - build a little weight on your press
 
 Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
then..
 
 
Banded good mornings with squats. Do 5 reps good mornings + 5 reps squats for 3 sets

Hero WOD 343
100 Deadlifts 145/115
100 Power cleans 95/65
100 Ground to overhead 65/35
43 Burpees

scale to less reps or lighter weight