-Warm up-

 

3 rounds 

 

5 push-ups

10 banded good mornings

5 pull-ups /ring rows (strict)

10 lunges with rotation

40 doubles / 1 min minute of practice

 

 

-Strength- 

 

 

Good mornings 8x3

Single leg RDLs 8x3 with DB (each hand )

 

 

-WOD-

 

AmRaP 9

 

50 sit-ups

40 lunges (total)

30 push-ups