-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