Warm Up
every 2:30 for 4 rounds
250m row
10 hip bridges with heels on a bench or box
10 banded monster walks
10 banded air squats- tempo is slower to faster (descend slowly)

sciatic nerve flossing x 30 seconds each leg https://vimeo.com/130766387
stagger stance good mornings with empty bar x 5 each leg
sciatic nerve flossing x 30 seconds each leg
sumo inchworms x 5 - sumo stance with legs as you walk your hands out and then walk hand back

Skill: single leg posted deadlifts https://www.instagram.com/p/Bf_0fxSAVRz/
Two sets of:
Posted Single Leg Deadlifts x 8-10 reps - take 3 seconds to descend
Rest 30 seconds
Band Pull-Aparts x 15 reps (focus on pulling the shoulders back and down)
Rest 30 seconds

WOD- wod weight should be heavy but doable for a total of 10 reps. The rest of the work try for unbroken sets to keep things moving. Not sprinting but at a continuous grinding pace.

2 deadlifts @70-75% 1RM
4 strict pull ups or 3 bar muscle ups
8 hand release push ups
12 box jumps 24/20"