A. Weightlifting:
Front Rack Walking Lunge – 15min to heaviest set of 10
*Rules:

1. Bar taken from ground
2. Back knee must kiss the ground

 
B. MWOD:
Hip External Rotation w/ Hip Flexion
 
C. WOD:
15 min AMRAP
12 Front Squats (135/95)
20 sit ups
 
RX+ will do GHD sit-ups
 
D. Post-WOD Recovery:
Upward Dog