Warm Up
400m row, run or bike
then..

2 rounds of

single leg movements
https://www.instagram.com/p/BpYHZd7lxdZ/?taken-by=strengthcoachtherapy
6-8 reps each side for each exercise
1. Single leg deadlift + reverse lunge
2. Step up + reverse lunge
3. Lateral + curtsy lunge
And
6-8 reps of half kneeling bottom's up KB strict press


Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo

Skill: sumo deadlift
5-4-3-2-1 reps building load- start at 55-60% 1RM conventional deadlift

WOD
15:00 EMOM
min 1: battle ropes x 45 seconds
min 2: sled push 25m 2/1 plates added
min 3: HSPU x 8-10 reps /piked hspu from a box / seated DB strict press