WARM UP:

3mins
10 Good mornings
10 Ring rows
10 Band pull aparts

MOBILITY:

Pistol of doom
Peanut crunches
Posterior capsule distraction

STRENGTH/SKILL:

Back squats 5,5,5,5,5

WOD:

12min AMRAP
15 Deadlifts 70/46kg
15 Ring push ups
15 Box jumps 24/20″