Warm-up
• 300 m Row


Squat Hold
Straddle Stretch
Pigeon Pose 

2 rounds:
• 10 Cossack Side Lunges
• 10 Iron Cross
• 10 Scorpions 

Strength
Back Squat
• 5 x 5 @ 75%

Front Squat
• 2 x 5 @ 75%

Conditioning
For time:
• 21 Squat Cleans 135/95#
• 42 AbMat Sit-ups
• 15 Squat Cleans 135/95#
• 30 AbMat Sit-ups
• 9 Squat Cleans 135/95#
• 18 AbMat Sit-ups