Warm Up
3 rounds
1:00 bike or row
3 spidermans each side
3 inchworms
3 Russian baby makers
30 seconds deep squat progressions


2 rounds:

Box stretch for mid-back mobility https://www.instagram.com/p/By5shuGAlni/

With your elbows high on the box and PVC pipe in hand, drop your chest to the ground and attempt to arch your mid back. Hold this position for 10 seconds and try 5 reps in a row.📝
Perform 5 reps zombie squats with light load

Skill: front squat
5 sets of 4 reps @ 65-70% tempo 3111

10:00 AMRAP
5 DB burpee deadlifts - perform the burpee and deadlift the DB on the way up instead of jump
5 DB front rack squats
5 DB push press
50' front rack carry
50' farmer carry
35/20 20/15 *pick the weight to be something you can do a full round unbroken

Post WOD
3 sets not for time
18 banded good mornings
15 4- count flutter kicks
12 glute bridges - either banded or feet elevated on box