MWOD:
1) Roll font and side hip with soft ball + 10 single leg glute bridges/side
2) roll back on peanut or roller + 10 hollow holds
3) roll adductor on roller or ball + x-band walks/side
LIFT:
Complex: work up to 1 round max
clean pull
high pull
clean x2
push press x3
WOD:
6 manmakers
20 dubs
15 v-ups
5 manmakers
15 KB swing
12 side bends
4 manmakers
12 body rows
10 box jumps
3 manmakers
10 t2b
8 drunk lunges/arm
2 manmakers
8 wall balls
6 single arm KB clean and squat/arm
1 manmakers
6 strict pullups
4 t-get-ups/side
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