WU1. Supine - Bent Knee Hamstring Stretch - 5 reps each side
WU2. Glutei Bridge - March - 8 reps
WU3. Handwalk w Push Up - 5 reps
WU4. Inverted Hamstring - 5 reps each side
WU5. The World Greatest Stretch - 3 reps each side

3 Rounds
PB1. Of Box Base Drop - 4
PB2. Hang Power Snatch - 1DB - 3 ea - 15/20 kg
PB3. Glutei Bridge - 1 Leg Dynamic - 5 reps each side

3 Rounds. Rest 2:00

PB2. Split Position - High Pull

1. 30 kg / 4 reps each side
2. 40 kg / 4 reps each side
3. 50 kg / 4 reps each side
4. 60 kg / 4 reps each side

4 Rounds

A1. Split Squat - BB

1. 50% 1RM Squat / 8 each side
2. 50% 1RM Squat / 8 each side
3. 50% 1RM Squat / 8 each side
4. 50% 1RM Squat / 8 each side

A2. Strict Pull Ups w 3 Pauses - Eccentric

1. 4 Reps
2. 4 Reps
3. 4 Reps
4. 4 Reps

A3. Dead Bug w Resistance

1. 8 reps each side
2. 8 reps each side
3. 8 reps each side
4. 8 reps each side

4 rounds. Rest 2:00

B1. RDL 1 Leg w Row - 1DB

1. 20 kg / 6 repos each side
2. 20 kg / 6 repos each side
3. 20 kg / 6 repos each side
4. 20 kg / 6 repos each side

B2. Bench Press in Glutei Bridge - 2DB

1. 25 + kg / 8 reps
2. 25 + kg / 8 reps
3. 25 + kg / 8 reps
4. 25 + kg / 8 reps

B3. Pavlov Press - Tall-Kneeling

1. 6 reps each side
2. 6 reps each side
3. 6 reps each side
4. 6 reps each side

1 Round
AC1. Base Drop - 5

2 Rounds
AC2. Base Drop -1 Leg
AC3. Inverted Hamstring w Ball Reach

3 Rounds
P-B1. Scapular Ext. - 8 reps
P-B2. Bent Over Row - 8 reps
P-B3. Horizontal Ext. - 8 Reps

3 Rounds
P-B4. RDL - 8 reps
P-B5. Dead Lift - 8 reps
P-B6. Front Squat - 8 reps

3 Rounds
P-B7. Thrusters - 8 reps
P-B8. 1 Arm OH - BKW Lunge - 8 reps

In Pairs

3 Rounds. :30/10

1. Standing - Pavlov Press - 6 reps each side
2. Split Position - Pavlov Press - 6 reps each side

3 Rounds

1. Pro-Band - Dead Bug Diagonal Reach - 8 reps each side
2. Half-Kneeling - Pull from Low to High - 8 reps each side
3. Half-Kneeling - Stand Up w Pull from Low to high - 8 reps each side