Warm-up: 1min hang out in Squat > hammy + Squat stretch > 10 slow Squats > 20 jump-Squats > 1min couch stretch L/R > 30 MB Cleans > arch stretch + scale bal' L/R > 40 Mountain-climbers
WOD 1: Squat "Sally-up, Sally-down"
WOD 2 -in teams of 4: 9min AMRAP:
4 Atlas Stone Cleans > 15 Burpees
...rotating on stones
WOD 3 -in pairs: 5RFR of:
Push-Press (35/50k) > Goblet Lunge > Ring-Row
...1min on each, alternating exercises