Warm up
4 rounds
5 four part squats
10 sky reaches each side
5 walkouts
10 cossack squats
Strength
Back squat
8×3
Between sets 1-4
Lateral band walk
10 steps each way
Lateral kicks
8-12 each side
WOD
Amrap 20
20 pull ups
10 thrusters
500m run