Ultimate Fat Loss Bootcamp

MWOD:
T-spine extension on roller x20 passes
overhead stick bottom squat for max time
roll lats on softball
roll pec/front delt on softball (facedown on floor)
overhead stick bottom squat for max time

LIFT:

Power Snatch from floor
work up to challenging triple 
THEN
Power Clean from floor
work up to 2rm

WOD: 4RFT

Farmers   Down and Back
Heavy Tire x4
Arm/Arm + Push  Down and Back
Heavy DB clean and press x3/ARM