Warm up
3 rounds
5 kB arm bars
1 TGU
5 windmills
5 oh lunges
5 fr curtsy squats
TGU
Strength
Single leg rdl with barbells
5×10 each leg
Banded prone hamstring curls
5×25
Wod
15 minute infinity ladder
Hang snatch
Burpee bar hop
Oh squat
Burpee bar hop