Hot Start Warm up
30 beast to alternating leg through- 15/side https://youtu.be/EQEuNPVppO8
30 sit ups
20 Cossack squats
20 tuck ups
10 alternating Turkish get ups- 5/side
10 push ups

Take 5:00 to stretch lats, ankles and wrists before squatting
ideas:
bands on rig or mini-bands
lunge stretches
wrist ups, wrist rolls
thoracic rotations or thoracic stretches on the racked bar or a box
front rack stretch
xiaopengs

Strength
Stamina Squats
back squat 3 x 3 reps @ 80%
front squat 4 x 2 reps @83%


WOD
"Chips"
12:00 EMOM
min 1: farmer carry 50 seconds- heavy
min 2: HSPU x 10-14 reps
min 3: V-ups x 10-14 reps