WOD

Mobility
BB Trap/Tricep Smash
Pec/Lat Stretch
Cossack Squat Holds

Primer
2 Sets
5e/side Hip Airplanes (assisted)
5e/leg Tempo Skater Squats (3s descent)
8 Dive Bomber Pushups

Strength
Paused Back Squat: Find 2RM with 5 sec pause at the bottom of each rep.

Conditioning
8 Minute AMRAP:
30 Kettlebell Swings (53/35)
30 Push Press (95/65)
30 HR Push-ups