Warm Up
2 sets
10 cals cardio
5 sprawls- burpee, no push up
100 feet double KB overhead carry

2 sets
5 each side perfect stretch
10 barbell Kang squats
30 second handstand hold

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

Strength
A. split squats 3 sets of 5 each side
B. back squats
3 reps @ 65%
2 reps @ 75%
2 reps @ 80%

WOD
"Brace Yourself"
12-9-6
burpees to a target
OHS 135/95 115/75 95/65
HSPU or box pike hspu