Warm Up:2 rounds... 20 cal row or bike 2 lengths agility ladder :30-:45 squat hold

Mobility: with mini-bands Deadbug hold 1:00 (green band around upper arms, blue band around upper leg) Banded clam shell hold :30 each side Cross under lunge :30 each side https://www.youtube.com/watch?v=W1Va10wEJA0&index=1& Fire hydrant hold :45 each side Lateral monster walks x 10 each direction

Proper Push Up Form- focus day 1- Elbows back Do 3 sets of max effort with perfect form push ups

Barbell warm up: work through the wod complex with empty bar doing 3 reps of each movement rest 1-2:00 repeat movements with light load

WOD: 13:00 AMRAP 15 deadlifts 115/75 12 hang power cleans 9 front squats 6 push jerks 3 thrusters