Strength:

Barbell Glute Bridge 5×5, :90 rest.
-use same weight for all 5 sets
– take 2-3 warm ups working up to “working” weight
– Hold for 1 count

Metcon Prep:
Power Clean + Thruster 3 x 2+2, :60 Rest
-building to Metcon weight

Metcon:
For Time:
40 Power Cleans (115,75)
30 Thrusters (115,75)
9:00 Time Cap

Extra Credit:
Banded Pallof Presses: 4x 8 each (heavy band)  Rest :60