Warm Up
3 rounds:
10 split stance Romanian deadlifts
2 lengths side shuffle
6/side DB high pulls
2/side TGU

SI joint: https://www.instagram.com/p/Bvxz5Xxj4Yf/ (the first few moves here)
1. knee to chest with other leg straight out x 30 sec/side
2. lying on floor number 4 stretch x 30 sec/side
3. prone quad stretch x 30 sec/side
4. multi-planar hip flexor stretch x 5 reps each angle/side

Skill: back rack reverse lunges
3 sets of 6 reps @ 10RM step up weight

cals rowing
cals biking
KB swings 53/35

Post WOD Abs
alternating tabata (:20/:10s) x 8
abmat sit ups
hollow rocks