WOD
Mobility
LX T-Spine
BB Forearm Smash
BB Trap Smash
Primer
2 Rounds
20sec Pallof Press Hold (mid squat)
10ea/side SL Hip Thruster
10 Alt FR BB Reverse Lunge
Conditioning
Every 4 Minutes, for 5 Rounds
6 UB Hang Power Clean, heavy
12 Burpees
100M Sprint
*record time for each round, use any extra time to rest
**heavy but UB hang PC, adjust weight as needed throughout