WOD

Mobility
Foam Roll: 5 Minutes to Roll as needed (emphasis on glutes and midback/T-Spine)

30s e/side Double Pigeon Stretch
10 Alternating 90/90 Hip Stretch
10 Alternating Squat + Thoracic Rotation Stretch

Primer
3 Inchworms
10 BB RDL
10 BB Thrusters
12cal Rower/Bike

Strength
Deadlift: 5×3 work up to a 3RM T&G

Conditioning
4 Rounds for Time:
10 Deadlifts (135/95) | (185/115)
10 T2B | 4 MU

Rest 3 Minutes, then…

4 Rounds for Time:
5 Power Clean and Jerks (135/95) | (185/115)
250m Row or 500m Bike