Warm Up
5 reps each squat flow
90/90 hip switches
90 degree leg bend + straight leg swings
deep squat thoracic rotations
complete each right side and then all on the left side

perfect stretches right side
half kneeling rock back and forth right side
half kneeling straight leg forward fold right side- 10 seconds
modified pigeon stretch right side- 10 seconds

then...
2 rounds for Quality
20 Banded Monster Walks
20 Tib Raises
10 Heels Elevated Prisoner Squats
5 Tempo OH Squats: 55x1 -use an empty barbell or PVC





Strength
A. OHS
4 sets of 5 reps @ 60%
B. Bulgarian split squats
3 sets of 10 each side- lighter


WOD
"Primed"
For Time
1-3-5-7-5-3-1
power cleans 185/135
2-6-10-14-10-6-2
box jump overs 30/24"