Warm Up:
EMOM for 9 mins
Min 1 : Max L-sit from hang
Min 2 : Max alternating single leg RDL
Min 3 : 2 TGU (1 each side)
Pre Game:
review movements
WOD:
3 rounds
15 cal row
15 russian kbs (70/53)
15 DL (205/145)
15 t2b
After Party:
30 hip extensions (weighted if possible) and glute smash