Run, Lift, Burp

Warm-up- 2 Rounds
Passthroughs x10
IR Stretch with PVC
Shoulder reset on bar
Squat Press out x4 (bottom of squat)
Squats x10
Lunges x10
Supermans x10
Cat Scrfatchers x3
Perfect Stretch x 2/leg
Pigeon Pose x2/leg

Mechanics: Deadlift

WOD
3/4 RFT
400 m run
deadlifts 15/25
burpees 15/25

AMRAP time!

Warm-up
Shoulder Reset
Pass throughs x10
Bottom of squat
OH Squat x10 (test)
OH stretch (standing)
OH Squat x10 (re-test)

2 rounds:
Handstand push-up x5 (or 20 sec hold)
box jumps x10
Kettlebell swings x10

AMRAP 10/15min
10 Thrusters
10 Sit-ups
10 Back extensions