Warm Up
2 sets
1:00 cardio, increasing pace every 20 seconds
20 lateral banded steps/side
5 barbell good mornings
5 barbell behind the neck press
5 barbell back squats
10 each side Cossack squats



Primer- lats and hip flexors
3 rounds
10 reps per leg- single leg lift over object
20 reps kip swings



Strength
Deadlifts
10 reps @ 60%
8 reps @65%
4 reps @ 75%
4 reps @ 80% can be singles if needed


WOD
"Memory"
AMRAP 15:00
Row 400m/325m
25 feet handstand walk or 50 feet scooter walk
10 TTB or hanging knee raises
5 deadlifts 225/155