MWOD:
T-spine extension with kettlebell on roller x20 reps
roll lats on pipe x20 passes each
smash pecs and traps with lax ball on post x1min/ea (4 min total)
super squat hip sequence
LIFT:
Overhead squat:
4x3@75% (easy load)
WOD:
3 RFT
1 deadlift high pull
2 thrusters
3 push press
4 power cleans
5 squat cleans
6 kb swings
7 pullups
8 knees to bows
9 box jumps
10 dubs
11 burpees
12 overhead walking lunges
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