dynamic warm up
30 pvc pass throughs
1 min each lunge stretch

Back Squat (1x30 )

take 5 mins to warm up to 85% of 1rm after every 10 reps drop 10 lbs. record weight you started with

 Metcon (Time)

30 kb swings 53/35
20 hang power snatch 75/55
10 box jumps 24/20
20 hang power snatch 75/55
30 kb swings 53/35