Warm Up
2 sets
1:00 cardio
10 steps each side death march
15 air squats
20 banded good mornings
10 scap pull ups

then

10 PVC platter squats
5 barbell tall cleans
5 hang muscle cleans
5 hang power cleans




Strength
4 sets- super set
A. barbell hip thrusts x 8 reps @80%
B. tire flips x 5 reps

WOD
"Iron Man"
3 rounds for time
Row 500m/ 425m
21 power cleans 115/85 95/65 75/55
Run 400m