Warm Up:2:00 bike/row/run 20 box side step ups 10 MB hamstring curls- lay flat on the ground, place feet on MB and slowly bring the ball close to the body and then slowly extend legs 5 waiter squats each side- KB extended overhead in one hand while squatting 5 single side front racked squats each side- KB racked in one hand while squatting

Mobility: 30 seconds each side- single leg RDL with leg behind as a kickstand- body weight 1:00 couch stretch each side

Skill: Back squats 2 rounds not timed 7 reps @70% 5 reps @ 75% 3 reps @ 80%

WOD 5 RFT 9 thrusters 95/65 7 pull ups- sub ring rows