Sumo it up

warm-up
Pass throughs
shoulder reset
OH stretch
Lat Stretch
Rotator Cuff Warm up
hip/psoas stretch
couch stretch
side to side mobility

2 Rounds
pushups x10
pull-ups x10
OH squats x10
Lunges x10 (5/leg)
supermans x10

6:30:
Mechanics: Deadlift/Sumo Deadlift High Pull

WOD: AMRAP 12 minutes
12 sit-ups
12 box jumps
12 SDHP

7:30:
SWOD: Push Press 3,2,1 (80/85/90%)
WOD: AMRAP 20 minutes
6 shoulder press
9 SDHP
12 Sit-ups