200 yard run/row
3 rounds of
10 air squats
10 supermans
10 three sec hollow holds

banded hip stretch 2 min

Squats (only score HBBS weight)

20 min squat section

warm up to a 80% of 1RM
HBBS 5x5 then 1x10 @50% of your 1RM HBBS.

Metcon (Time)

3 rounds
8 hang power snatch 115/75
100 yard farmers carry 70/53
(use 1kb first 50y right arm next 50y left arm)
8 burpees