-Warm Up-

Warm up 2 rounds

10 Sumo stance good morning

10 sciatic nerve floss

5 Cuban presses

5 kb high pulls

20 sec bent knee hollow body hold

-Strength-

12×2 banded deadlift  (red bands)

All sets at 60% of max deadlift no more then 30 seconds rest between sets

-WOD-

AmRaP 9

15/12 cals assault

12  power snatches 95/65

9 GHD sit-ups