-Warm Up- 

 

2 rounds

 

10 bootstraps

10 inchworm

10 straight leg swings ( each leg )

10 hollow rocks

10 arch rocks

10 beat swings kips on bar

 

-Strength- 

 

Barbell hip thrusts

 

5-5-5-5-5-5

 

Reverse hypers

 

8-8-8-8-8-8

 

Good mornings

 

8-8-8-8-8-8

 

 

 

-WOD- 

 

AmRaP 10

 

21-18-15-12-9-6-3

 

Hang power cleans

Pull-ups