Warm up 2 easy rounds of: 200m run 2 TGU each side 10m quadruped crawl https://www.youtube.com/watch?v=dqENOPjvqYw 14 goblet curtsy squats

Primer: Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)

Glute bridge V walk out x 6 reps

Shrimp squats x 12 reps ( 6 each side)

Skill: front squat 12:00 to complete Tempo front squat- build to a heavy single with :03 descend, :03 pause, then drive up

WOD 21-15-9 cal bike OHS 135/95 95/65 65/45

Post WOD 3 rounds not timed- move efficiently seated sled drag face pulls- one length of the gym https://www.youtube.com/watch?v=y5--kp9I7u4 tire flips x 5 reps hollow holds :20