Find a heavy 1 Rep - not a max unless you are feeling it.
From Floor + From Front of Knee + From Mid Thigh
*Only if you can get there early for class or if you have more than the standard hour, do you do this.
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Strength: Deadlift - 4 x 12 Reps - E3M - Last set should be heaviest.
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WOD/Efficiency: Ping Pong EMOM - 18 Mins
Odd - 20 Russian Power Swings 106/70 Rx+, 70/53 Rx
Even - 5 Front Squats 135/95 Rx+, 95/65 Rx
*looking for perfect technique and proper full range of motion **this should NOT smoke your lungs, adjust accordingly to obtain that stimulus
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Extra Credit: Hip Extension - 4 x 10-12 Reps