A.
Front squat
3x2x50% of back squat

B.
Mid-hang snatch
6x2x50% of clean

C.
12 EMOM
Min.1,4,7,10 Run- around south bldg, sprint straightway
Min.2,5,8,11 12- wall balls 20/14 @ 10’/9′
Min.3,6,9,12 10- SDHP 95/65

D.
Roll- quads and lats
Stretch- side bend, couch