RFT

Warm-up x 2
Pass throughs x10
Supermans x10
Sit -ups x10 (Military style)
Lunges x5/leg (10)
Pull-ups x10
Hand Stand Hold x 20seconds

Mobility:
shoulder range
Couch stretch for leg and psoas

6:30 -
Mechanics: DL/SDHP/Med Ball Clean

3 RFT
10 med ball cleans (10#)
12 KB swings (20#)
15 push ups (chest to ground)

7:30 -
Strength - Push Press 5x5 (80% of 1RM)

4RFT
30 Du / 60 singles
25 Weighted Squats (Weight bar)
20 Push ups (hands off floor at bottom)
15 KB Swings (55/35#)