-Warm Up-
200 m run
5 single arm suitcase deadlifts each side
8 sciatic nerve floss
20 sec bent knee hollow body
8 single arm Russian kb swings
15 banded good mornings
-Strength-
4 sets
6-8 reps Heavy Rack Pulls
Superset with
Max reps Banded lat pull down
-WOD-
In a 5 minute window
*complete 4 sets
200m run
Then AmRaP
8 Double KB deadlift
40m carry
Rest 1 minute
