Wod 

Warmup 

500n row 

Good mornings

Hip mobility 

Squat therapy

4 dive bombers 

30 Ghd sit-ups 

1:00m plank 

Foam roll 

Skill 

Squat snatch + hang squat snatch 

Build to heavy set 

Wod 

20 min amrap

10 hand release push-ups 

15 t2b

20 wallballs 

25 box jump overs 24/20