clean,push,jump,lunge

WARM-UP
Shoulder Reset
Passthroughs x10
Overhead Stretch x2
Lat Stretch x 2
Perfect Stretch x2
Crab Walk
Bear Crawl
Inch Worm
Supine Pull-up x10
Samson Stretch

Mechanics: Deadlift/SDHP/Clean
WOD:
3RFT/5RFT
5 Squat Cleans
10 Push-ups(hands off floor)
10 M Broad Jump
10 M Lunge

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