Warm up
Ido portal squat warm up
15-20 knee push away each side
15-20 second hold each side
15-20 sky reaches each side
15-20 second hold each side
15-20 Buddha prayers
15-20 squat bows
15-20 second hold
Then
3 rds
15 band pull aparts
20 Cossack squats
10 single arm high pull each side
Strength
Emotm 15
Thruster
WOD
Amrap 7
5 thrusters
10 push ups
15 v ups