Group Warm-up
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations (from front rack)
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Strength
3RM
15′ to find 3RM Thruster (from rack)
Daily WoD
5 RFT BMU / WBS / DEADS
5 Bar MU a) 10 C2B b) 15 Pull-ups
15 WBS (20/14) a) 14/12 b) 12/10
5 Deadlifts (275/190) a) 225/155 b) 185/130
Mobility
Roll Posterior Chain / Quads / Lats
Lax Shoulders