SS1:1×3 Top Pull [email protected]%
*Include warm up sets

SS2:3×20 GHD Back Extension 
*hold plate on chest if possible, any weight, but the heavier the better as long as they are good reps

WOD:10 Minute AMRAP
200 Yard Sprint (Fire Hydrant and Back) 
9 Shoulder to Overhead 95/65 ADV:135/95
9 OHS 95/65 ADV:135/95

Core:1 ME Push Up Plank 
Rest 1 Minute
1 ME L-Hang 
Rest 1 Minute
1 ME Elbow Plank