Warm Up
2 rounds

200m jog (4 lengths of the alley)
10 single leg glute bridges with feet on a box
10 skaters with a 2 second pause on the landing
10 light DB high pulls from the tall position
one round each side of the DB complex:

2 DB windmills + 1 DB single arm OHS + 2 DB single arm press in squat




Mobility: https://www.instagram.com/p/BwkLxo5gyDQ/
3 sets of:

Hip Flexor kicks - 5 reps each leg

RNT (Reactive Neuromuscular Training) split squat x 6-8 per side
start with no weight and try to build light DB load each hand
 
https://www.instagram.com/p/BkGu74XjNN7/?taken-by=functional.bodybuilding
 
**RNT exercises are used to fix knee cave. The use of a band that pulls the body into a bad position, basically feeding the problem, which causes the body to learn how to correct for the problem by turning the lateral glutes on at the right time to keep the knees in line with the foot



Skill: front squats (16:00)
4 reps @ 75-80%
3 reps @ 80-85%
2 reps @ 85-90%
4 reps @ 80-85%
3 reps @ 85-90%
2 reps @ 90-95%
6 reps @ 75%

WOD (16:00)
4 Rounds of 3:00 work/ 1:00 rest - pick up where you left off
4 HSPU or sub piked on a box or seated DB press
8 KB swings 72/53
12 Wall balls 20/14