WOD

Warmup Good Mornings Pushup Complex 4 Dive Bombers 30 god back extensions Skill

Front Squat 5x3 - building WOD

Back to fundamentals 9 rds 9 Air Squats 9 Front Squats 9 OHS 9 Strict Press 9 Push Press 9 Push Jerks 9 SDHP 9 Deadlifts 9 Hang Cleans

*can not drop the bar except for air squats - if you do you must perform 7 burpees