Warm Up
2 Rounds

20 seconds banded lateral walks/each direction
20 seconds banded monster walks/each direction

10/side lateral box step ups
8/side half kneeling KB press
10 KB sumo deadlifts


Mobility:
banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps- video is same as above


Strength
deadlifts
6-4-2-1-1
75%-80%-85%-90%-90+%


WOD
"Tangled Up"
7:00 AMRAP
7 deadlifts 185/125 155/105 115/75
7 burpees over the bar
7 TTB sub hanging knee raises