Warm Up
3 sets
8 sumo squat goblet good mornings
3/side Cossack squats
8/side half kneeling chop and lift
3/side half kneeling windmills


Mobility
10/side hip hurdles
5/side reach, roll & lift
5 reps feet together squat & hold 10 seconds + forward fold stretch for 10 seconds




Strength

Front Squat 21X1; 2.2, 1.1.1, 1.1 x 2 sets; rest 15sec/rest 2-3mins (Cluster Sets - 1.1.1 means you will perform 1 front squat at the prescribed tempo, place the bar back in the rack for a 10sec rest, and then repeat for 2 more reps with the same rest between reps 2 and 3.)

WOD

"Bring the Pain"
6 rounds for time 

200m row

clean & jerk*

8 burpee over bar

reps for C&J= 18-15-12-9-6-3

weight

RX 95/65   135/95   155/105   165/115   185/125   205/135

INT 75/55  95/65   115/75   135/95   155/105   165/115

SC   65/45  75/55   95/65   105/75   115/85   135/95