Mobilize, then:
2 sets of:
10 hip ext on ghd
10 burpees
10 push press w/empty barbell
A.)
Take 12 minutes to build to:
A heavy single clean
B.) 20.3
9 minute time cap
21-15-9
Deadlift 225/155
HSPU
Then….
21-15-9
Deadlift 315/205
50 ft Hanstand walk
C.) accumulate 2 minutes of l-sit in dip position