Warm Up
12-10-8-6-4-2
lateral hops
DB bent over rows
yoga push ups 6-5-4-3-2-1


Mobility
10 leg lift overs- DB at your feet, lift legs over and back
5/side dead bugs- move slowly
10 prone floor angels- palms up to start the movement to thumbs up overhead
10 deep squat progressions


WOD
"War Hammer"
27-21-15-9
sprawls- burpee with no push up
power snatch 95/65
400m run at each break


at home version
27-21-15-9
sprawls
DB snatch
400m run