MWOD: band lat/tri stretch x1min/side smash pec and trap with lax ball on post x1min/each
roll upper traps and t-spine with lax ball x1min/ea
super squat hip sequence x30seconds/position
LIFT:
OH Squat: work up to smooth triple
3x5@90% of triple
WOD:
1RFT
12 DL ------------- 20 burpees
12 Cleans --------- 20 push ups
12 BB Row ------- 20 pullups
12 Push Press ---- 20 box jumps
12 Front Squat --- 20 cal row
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