Warm up
2 rounds
PVC pass thrus x 10
barbell Kang squats x 8
barbell hang power clean x 6
barbell front rack reverse lunges x 4/side
barbell strict presses x 2
**after first round perform a banded lat stretch x 30 seconds/side
**after second round perform a banded perfect stretch x 30 seconds/side
https://youtu.be/wLD1UflbcII

Strength: strict press
5 reps @ 70%
3 reps @ 75%
2 reps @ 80-83% x 2 sets
2 reps @ 85-88% x 2 sets

Test FOUR
barbell standing curls- 5 RM

Test FIVE
weighted pull up

WOD
"Freedom Sauce"
21-15-9
power cleans 115/75 95/65 75/55
shoulder to overhead 115/75 95/65 75/55
after each set (which would be three times) complete 10 pistols- 5 each leg