September 22 @ 6PM

Warm Up
1min per arm: shoulder capsule bias (the part where he pushes his shoulder in)
6 Deep Lunges, the part where he lunges (duh) focusing on pushing the pelvis to the ground
then
2 rounds
10 Push-Ups
10 Squats Jumps
Handstand Holds 30sec

Str: Backsquat
5x5

or

65% 1rm x 5
75% 1rm x 5
85% 1rm x 5

WOD:
AMRAP 15
2 HSPU
4 S2C (sit-to-cleans)
6 Lunges holding a plate overhead (45#)