-Warm Up-

 

AmRaP 10 ( for quality )

 

10 Groiners

5 goblet squats

10 shoulder taps

5 KB press

40 singles

 

 

-Strength-

 

 

4 sets

 

20 weighted single leg squats

10 Barbell hip thrusts w/ a 2 second pause at the top

1 minute Hollow body

 

 

-WOD-

 

AmRaP 5

 

5 DeadLifts

5 Hang Squat Cleans

5 HsPu