Warm Up Row 300 meters @ an easy pace

Into …

Banded Perfect Stretch x 45 seconds per side Psoas Pulse x 45 seconds per side

Banded Clam Shell Iso Hold x 45 seconds per side

Fire Hydrant Iso Hold x 45 seconds per side

then...

Two sets of: Side Plank Hold x 30 seconds per side Air Squats x 15 reps

Mobility: Mobility for DL 1:00 each side of Hammer Nail Glute Mobilization: https://www.youtube.com/watch?time_continue=76&v=Y4bBHKjK2Bw 1:00 each side of Split Stance Adductor Mobilization: https://www.youtube.com/watch?time_continue=69&v=9W8JS9A9hDI

Skill: deadlift Warm up to your 50% deadlift weight then complete 4 sets of: *3 Deadlifts to the knee + Deadlift *pause :02 at the knee each time.  Deadstop on the ground every rep.  No pause on the full deadlift. Build in weight starting at 50% your 1RM

WOD:  Pulling row intervals Each round is as fast as possible.  Record all 5 rounds. 250m Row 2 x 10' sled pull using arms only .  2/1 plates on sled (you pull the length of the rope 10 feet and then run the rope back and pull that length again) Rest 2:00