Warm up
4 rounds
10 cossack squats
5 four part squats
10 wall squats
5 deck squats
Strength
Front rack split squats
Back foot on a pound pad
6×4 each leg
Between sets perform
10 band pull aparts
10 Tricep push downs
WOD
300m farmer carry
Then
3 rounds
10 thrusters
10 burpee DB hop overs
500 m run
