Warm Up
2 rounds
10 PVC pass thru + good morning
10 PVC platter squats
5/side tall plank knee to elbow
4 deep squat progressions


Mobility
90/90 hip switches x 5 touches each side
seated leg swings x 5 each side
deep squat internal knee rotations x 5 each side
cat/camels x 10 reps


Primer
3 sets
12 steps DB death march
12 barbell hip thrusts
30 seconds side plank hold/side
rest as needed


WOD
"One for One"
4 sets
20 sit ups
3 clean and jerk 185/125 135/95 115/75
15/12 cals bike
3 clean and jerk 185/125
rest is 1:1