WARM UP

3 Rounds Empty Bar Warmup:

• 5 Clean Pulls
• 5 HC
• 5 FS
• 5 Strict Press
• 5 Back Squats
• rest 1:00

-then-

:45 pvc pass throughs
1:00/1:00 pvc front rack stretch
1:00 tactical frog
1:00/1:00 T-spine Floor Trace

WOD

7 Rounds(Bjorn Bday WOD):

• 5 Deadlifts
• 5 Hang Power Clean
• 5 Front Squats
• 5 Push Press
• 5 Back Squats
• rest :200

Rest 3:00

B. Auxiliary – 4 Rounds:

• 8 GHB nordic curls
• 12 DB rear delt flys
• MMF Dips
• 12 DB Hammer Curls
• rest 1:00