Warm Up

Run/Row/bike 400m
2 rounds of:
10 skaters each side- keep upright, don't touch the ground with hand. Push through the glutes and hamstrings
10 two-legged pistols
10 box step downs- touch the toe to the floor and drive up
5 sumo inchworms


Mobility
https://www.instagram.com/p/CO0Ge-RH5FK/

10 Straddle Toe Taps
10 Straddle Good Mornings focusing on keeping the back flat
10 sec Pancake Stretch with flat back
10 90/90 Forward Leans keeping that back flat


Strength
back squat
3 reps @60%
3 reps @65%
2 reps @70%
2 reps @ 75%
continue adding load in single reps



WOD
"Urankar 2"- just a barbell
For time:
30-20-10:
Hang Power Clean
Front Squat
-immediately into-
10-20-30:
Strict Press
Push Press
-immediately into-
100 Reverse Grip Bent Rows

How many time will you have to set it down?