Whiskey Delta

Warm-up:

Lunge to Stop Sign.
Every 4 steps do 3 Air Squats.

then:

15 Good Mornings w/bar
15 Back Squats w/bar
15 Wall Squats

Mobility:

Wall Stretch

Lift of the Day:

Back Squat 6x2 Across

Skills & Technique: (Click below for links to more info)

Wod:

Whiskey Delta

20 Front Rack Lunges 75/55 lbs
20 Deadlifts 75/55 lbs

5 Rounds for time.
Training Time: 8 - 10 Minutes

Auxiliary Work:

Row 2k
Do this after the workout and it will help recovery.