Strength:
1) Back Squat: 3,3,3,3 rest 3:00 @55-65% 3RM across all 4 sets
2) GHD Hip Ext: 2×15, rest :90

WOD:
AMRAP 5 @70% effort of:
15 Thrusters 75/55
10 Step up overs 24/20′
rest 3:00
AMRAP 5 @70% effort of:
Calorie Row

Mobility:
5 min of: Couch Stretch
3 min of: T-spine Global Ext Mobilization
2 min of: T-spine smash w/ Overhead extension & Anchor