Warm-up
3 Rounds of:
100m Run
10 x DB Push press
10 x Banded face pulls

WOD 1
Bent-over BB Row 5-5-5-3-3

WOD 2
3 Rounds of:
400m Run
20 x Hand release push-ups
20 x Shoulder to Overhead (115#/80#)

Core
4 x 6 Weighted Good mornings

Extra WOD
Work up to a heavy complex of:
2 x Power snatch + 1 x OHS