Warm-up
Foam roll: hips, glutes, hams, lats, tspine
Joint prep
Wod
Build to a heavy single deadlift between 85-95% 1RM
Then
3×3 @ 87.5%-92.5% 1RM
Part 2
6 min amrap
10 Push presses
4 bar over burpees
Freestyle mobility
Warm-up
Foam roll: hips, glutes, hams, lats, tspine
Joint prep
Wod
Build to a heavy single deadlift between 85-95% 1RM
Then
3×3 @ 87.5%-92.5% 1RM
Part 2
6 min amrap
10 Push presses
4 bar over burpees
Freestyle mobility