Warm up 2x

10 squats with weight plate extended 

10 jump squats to fast feet moving backwards 

10ps tall kneeling landmine press

10 banded good morning 

Strength/Skill:

3 rounds

10 HSPUs  10 holds

10 KB sumo deficit deadlifts on boxes or weight plates …. go the extra mine while maintaining neutral spine

WOD: 4 rounds
1 min lateral jumps over hurdles or floor… working on bounding, triple extension of ankle, knee and hip
1 min burpees  box or no push up 
1 min DUs 40 or SS
1 min mountain climbers
Rest 1 min