100 DU's

3 RFQ

20 Lunges

10 Hollow Rocks

5 Strict Pull Ups

 

Mobility:

Super Front Rack

Banded Hip Extension

 

8 min EMOM @65% 1RM C&J

1 Thruster 

1 Push Jerk

1 Split Jerk

 

8 min AMRAP

3 DL @225/135

3 Burpee Box Jumps