“Do you want to know who you are? Don’t ask. Act! Action will delineate and define you.”

Warm-Up:
– Roll Glut
2 Sets
– Reach, Roll & Lift
– Bird Dog
– Empty Can

Dynamic Flex:
– Super Lunge
– Reverse Lunge w/ Twist
– A Skip
– Butt Kicks
– Inverted Toe Touch Fwd/ Bwd
– Jog

Speed/ Power:
1.) 4 Direction Partner Resisted Run: 3 x Each

Strength:
1.) 3 Front Squat: 8 Min EMOM @ 53% – SPEED!

Quality:
10 Min EMOM:
– Power Snatch + 2 Hang (Squat) Snatch @ 70-80% (of power snatch)
– 20 sec Strict C2B Pull – Ups (Scale as needed – but stay on bar!)

WOD:
8 min AMRAP
– 12 OHS @ 95/65
– 16 Box Jumps @ 24″/20″
Rest 3 Min
– 20 Off Bench Glut Bridge

Recovery:
– Smash Ham
– Runner’s Stretch
– Twisted Cross
– Puppy