Warm Up
2 sets

40 single unders
30 second wall sit
20 abmat sit ups
10 glute bridges


Mobility
A. deep squat + walk out to plank and back x 8 reps
B. thoracic rotations x 6/side
C. prone table top stretch x 30 seconds


Strength
3 sets
A. Single arm DB high pull x 8 per side
B. Landmine deficit RDLs x 8 per side @3X01

3 sets
C. Single arm landmine kneeling press x 8 per side
D. Landmine goblet kneeling press x 8
E. Landmine clean + rotation x 6 per side https://youtu.be/z1xow-7R4GA


WOD
"Point Break"
9-7-5-15-12-9
front squats 135/95 115/75 95/65
TTB or hanging knee raises