PREHAB
3 sets:
6 kang squats
6 lateral lunges (ea leg)
:45 bridge hold

STRENGTH
Pause Back Squat
4×3 w/ 3 sec pause at the bottom
Increasing weight

METCON
16 min AMRAP:
200 m run
10 Wall Balls (20/14)
10 Pull-ups
400 m run
20 Wall Balls
20 Pull-ups
Etc… (increasing run by 200 m each time and reps by 10)