Not sure what I did that it did not post but here was todays work.
Foam Roll
Glute Bridges x2 (30sec hold)
10 Wall Lunges
2rds
5 Clean Pullunders
10 Front Squats
2rds
500m Row Time Trial
Rest 3 mins
Max Effort PushUps
Rest 3 mins
Max Effort Pull-ups
Rest 3 Mins
WOD
21-15-9
Front Squats 155/110
HSPU
***scale with slapping/clapping/PushUps