Warm up:
EMOM 12mins
Min 1 : 45 sec row or bike (calories or distance does not matter, focus on good effort)
Min 2 : 10 scapula pull ups
Min 3 : 8-10 Pistols (or progression)
Min 4 : 30-50 unbroken du (or 60 secs practice)
Pre Game:
5 rounds for time
12 pull ups
12 kbs ( 70/53)
* 12 min cap
WOD:
Deadlift (if you do not know 1RM perform sets getting progressively heavier)
10 @ 50%
10 @ 60%
10 @ 65%
8 @ 75%
6 @ 80%
Rest 2-3 mins between sets
After Party:
glute smash (2 mins each side)