-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 8×3

Single leg RDLs 8×3 with DB (each hand )

-WOD-

AmRaP 9

50 sit-ups

40 lunges (total)

30 push-ups