Warm-up
Quad Roll/Crush with 45lb bar.
Spiderman – 5 each side hold arm up for 5 seconds.
Inchworm – 10
Couch Stretch – x3 on each leg

Strength/Skill
Find 3RM OHS

MetCon
“Diane”
21-15-9 of:
Deadlift 225/155
HSPU

Scale to your ability