Dynamic warmup (12:00):
6 bear complex w PVC crab walk
Lunging push ups leg swing
walking RDL scorpion
butt kickers 2:00 couch stretch
**bear complex: clean, front squat, push press, back squat, push press
Strength (22:00):
Deadlift
8:00 warm up/progression
0:00 5 reps, 4:00 5 reps, 8:00 5 reps, 12:00 5 reps
WOD (21:00):
3X
Run 400m
10 pull ups
30 push ups
50 squats