Warm Up:
3 rounds
Run to fence and back (or row 150m)
10 single leg RDLs with light weight (5 each)
5 windmills with light weight/side
2 lengths of gym farmer carry moderate weight

banded pull throughs- face out from the rig while using the band on the rig to pull through your legs x 15 reps
KB behind the back hip hinge x 10 reps https://www.instagram.com/p/BuSV7IphRAN/
band pull apart ( yellow mini-band) ISO hip hinge x 10 reps

Skill: sumo deadlifts https://www.instagram.com/p/Br3y40IgoLH/
3 sets of 6 reps@ 65% conventional deadlift

12:00 AMRAP
1 DB squat- DBs in the front rack 50/35 35/20
1 DB facing burpee
2 DB squats
2 DB facing burpees
continue to add one rep to each movement until time expires