-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