Mid-line Accessory Work:
20-15-10
Double KB Swing
GHD Sit Ups
Hip Extensions

Part 1:
15 mins
Back Squat
5 x 3
3 sec pause at bottom for ea rep

Part 2:
For Time:
Row 1K
Then
5 Rounds
10 Wall Balls (20/14)
10 Burpees