MWOD:
Row 250M
smash lats on roller x1min/side
band lat/tri stretch x1min/side
smash front hip/side hip/glutes on softball x2min/side
LIFT:
1 clean + 1 push press + 1 clean + 1 front squat + 1 jerk
work up to challenging weight for complex
repeat x1
WOD:
3 RFT
10 deadlifts ----------- 10 fallouts
10 barbell rows ----- 10 burpees
10 rdls --------------- 10 kb swings
10 pendlay rows --- 10 v-ups
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