-Warm Up-


Warm up 2 rounds


10 Sumo stance good morning

10 sciatic nerve floss

5 Cuban presses

5 kb high pulls

20 sec bent knee hollow body hold



-Strength-


12x2 banded deadlift  (red bands)


All sets at 60% of max deadlift no more then 30 seconds rest between sets



-WOD-


AmRaP 9


15/12 cals assault

12  power snatches 95/65

9 GHD sit-ups