-Warm Up-


2 rounds


8 sciatic nerve floss (each side)

15  Russian KB swings

8 single arm Kb press

10m  single arm overhead carry

5 Handstand Push Ups


Then 


90 second banded hip distraction

(Each side)

90 seconds hamstring floss with lax ball

(Each side)

90 seconds pigeon stretch on box


-WOD-


 10 minutes to warm up deadlift to 70-80% of 1 rep max


Every 4 minutes x 6 rounds


20 ft handstand walk

5 TNG deadlifts at 70-80% of 1RM