-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