Warm Up:
6 Minute:
10m Duckwalk
5 Tempo Goblet Squats
8/8 Sl-RDL 20sec. Lizard Stretch + 5 Lizard Rotations /side

Strength (Lower Body)

3 Super-Sets of:
10 tempo Goblet Squat 3-3-x-1
12/12 Feet Elevated SL-RDL
20/20 sec. SL-Glute Bridge Hold

– rest 1:30-2:00 min. between –

WoD:

AMRAP x 12 Minutes of:
15m Front Rack Walking Lunges (left arm) 20 Chair Step Ups
15m Front Rack Walking Lunges (right arm)
15 Odd Object Thruster
30m Front Rack Carry

Weekly Challenge: 1:30 Minutes of Hollow Hold (scaled: Tuck Hold)
every time you drop perform 3-5 Sit Ups