Warm Up: 2 rds single leg hip thrusts x 10 reps total https://www.youtube.com/watch?v=ZkH3JAxAgCs single leg RDLs with Kb x 10 reps box jumps x 10 reps

Mobility: wall slides x 6 reps banded glute bridges x 20 reps T-spine pulses on foam roller x 8 reps

WOD: 5 sets every 4:00 Heavy Deadlift @ 80% x 5 reps Strict HSPU x 3 reps sub box hspu Banded squats x 10 reps