Buy in: 8 reps burpees. 15 reps- air squats wall balls, push ups, pull-ups.
Hip circle rodeo- 10 reps left side step/right side step, forwards/backwards, bridges.
cat/camel, birddog, side-lying bridge. Mobilize. Progressively load your bar to prepare for the workout.
Back Squat:10 sets of 2 reps@80-85%. Walk 200 meters between sets.
Finisher: 30 Thrusters 95/135