Warm Up 3 sets 10 Single leg RDLs with DBs in each hand 15 sec L-sit hold on rings or bar 10 MB hamstring curls 10 MB hip bridges

Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

then.. https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here) Glute bridge V walk out x 6 reps Shrimp squats x 12 reps ( 6 each side)

Skill: deadlift 3 reps sumo deadlift then immediately into 3 reps conventional deadlift build load over 4 sets starting at your 60% 1 RM conventional deadlift

WOD 10:00 AMRAP 10 DB box step overs 24/20" 50/35 35/20 10 DB hang cleans 10 DB s2oh