Warm up
3 rounds
20 cossack squats
35′ walking hip flexor stretch
10 90/90 rotations
Then
3 minutes
Half frog stretch on each side
Strength
Thruster
5-5-5-5-5-5
Tricep pushdowns
15-15-15-15-15-15
Banded muscle up
5-5-5-5-5-5
WOD
5 rounds
45 seconds thrusters
15 second rest
45 seconds pull ups
15 seconds rest