Clean

5x1 Clean Pull @ 4040 +2 Full + 2 Jerk - rest 4 min

Core Volume

Every 3 min x 4:
17 GHD
10 Hip Extension

FRIDAY NIGHT FIGHT - OPEN STYLE 

AMRAP 12:

100 WB @ 20/14
30 Ring MU
30 Cal Row

Lower Accessory - Preventative

EMOMx8:
1- 8 Seated Sumo Good Morning @4140
2- 20'/side banded monster walk