Warm Up:
Dynamic warm ups
DB Chest Press light weight DB on the hand that chest is big and the heavy on the small side, and right after that Bar Dips.... 15Chest Press 4Dips 3Sets

Pull Up No Kipp See How many reps you can get in 3 sets

Hip Extension 10x3

WOD:
7 Front Squat 15 Knee to Elbow

For 4 Rounds For Time