Warm Up:5:00 coach led dynamic warm up 10 RDL with empty bar 10 Hip bridges with empty bar repeat RDL and hip bridges with light load

Mobility: 15 x banded squats 15 x banded clam shells 10 x each direction banded monster walks

Skill: back squats 3 sets of 4 reps @75% In between sets do 8-10 reps of alternating pistols

WOD 8:00 AMRAP 5 Deadlifts 155/105 5 Push Jerks 155/105 5 C2B pull ups or inverted row on racked bar- get chest to bar