-Warm Up-

 

Banded x walk 10m each direction

then

2 rounds for quality

 

10 goblet squats

20 hip openers each leg

10 Bulgarian split squats

10 hip rotations

 

 

-Strength-

 

Establish a 10 rep back squat

 

-WOD-

 

Open Wod 16.3

 

AmRaP 7

 

10 power snatches 75/55

3 bar muscle ups