Warm up
2 sets
hamstring march x 10 steps each side
10 skaters each side
MB hamstring curls x 15 reps
10 skaters each side
tall plank knees to elbows x 15 each side

Primer: squat warm up https://www.instagram.com/stories/highlights/17887675001361780/
2 sets
empty barbell RDL + row x 10 reps
silverbacks x 10 reps

Strength
back squats
warm up reps
4 @ 60%
3 @ 70%
2 @ 80%
climb the stairs to strongville
1-2-3-4-5 reps @ 85%


WOD
"It's About to go Down"
For Time
20 power cleans 135/95 115/75 95/65
40 burpees over the bar
20 hang power cleans