Warm-up

Mobility
Focus on the lower back for 2-3 Mins.
3 Rounds of:
200m Run
10 x KB Swings
10 x Push-ups
WOD
3 Rounds for time of:
400m Run
20 x SDHP (95#/65#) (Go heavier if you can.)
20 x Bar facing burpees
Extra WOD
Gymnastics
5 Rounds not for time of:
6 x Deficit Strict HSPU (Kip only if you have to)
10 x Alt pistols
Accessory
5 x 10 Weighted Glute ham raises
Wendler
Back squat
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%