Warm up:
200 m run
20 squats
20 sit ups
20 superman
20 spidey lunges
20 Sumo KB deadlifts
Hip mobility
Skill: 15 min
Find 5 rep max
WOD -20 min cut off
10 Deadlifts @ 70% 5RM
20 toes to bar or knees to elbows
30 KB swings
40 step ups or box jumps
30 KB swings
20 toes to bar or knees to elbows
10 deadlifts @ 70% 5RM