-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