2 Rounds:
100 single unders
Hip flexor hurdles x 8/side  https://www.instagram.com/p/B1ewbGLFylu/
Cossack squats x 8/side
DB/KB  single side OHS x 4/side
DB/KB  single side press in the bottom of the squat x 4/side  


Mobility
deep squat plate holds x 3 for 15 seconds on 15 seconds off 
ankle pulses x 30 seconds/side
thoracic rotations x 5/side
cat/camels x 10

Strength
Squatober day 4
Back squat
5 reps @ 65,70,75%
3 reps @ 80%
3 sets of 2 reps @ 85%

WOD
"Pick your Poison"
12-9-6
option A
thrusters and pull ups

option B
power snatch and TTB

option C
OHS and HSPU

suggested weights:    95/65   75/55   65/45