Warmup: ROM, dynamic stretches, 20 Barbell rows with bar, 1000m row
Strength: Bent Over Row, De-load
5 x 5 @ 65%
WOD:
3 Rounds, not for time:
20 Barbell step ups (45-65/65-95#)
20 Banded Good mornings
Max rep weighted leg raises (hold db between feet)
then
3 Rounds:
25 Double Unders (4x singles)
20 Hang Power Cleans (45-65/65-95#)
15 Burpees
10 Handstand Push ups
Cooldown: Mobilize shoulders with bands, roll out and stretch
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