Monday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

>10 pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats 5x5

WOD:

Run 1 mile AFHAP

Then AMRAP until the clock hits 20 minutes:

12 back squats (135/95)  cleaned from the ground

10 lateral ball slams (20/14)  6 per side

8 rope grip pull ups

25 meter sled drag FWD / 25 meters BWD (135/95)