PREHAB
2 sets
10 back extensions
10 hollow rocks
:30 handstand hold

STRENGTH
1 Clean Pull + 1 Power Clean
Build to a moderate load over 5-6 sets
*Work on perfect form

METCON
5 Rounds for time:
5 Deadlifts (225/155)
10 HSPU

“Extra work”
Bike Intervals
:40 work/:20 rest for 5 rounds