Warm Up:
5 Minute AMRAP of:

10m Duck Walk
6 Temp Goblet Squats 32×1
8/8 Odd Object Hang Clean & Press
10m Calf Walk

Strength (Lower Body)

Every 90 seconds for 9 total rounds (13:30 min.)

1: 8-12 Narrow Stance Goblet Squats
2: 15m Front Rack Walking Lunges (AHAFA)
3: 12-15 weighted Glute Bridges (feet elevated)

WoD:
EMOM x 12 Minutes of: (40 on / 20 s off)
1: Single Arm Hang C&J
2: Jump Squats
3: V-Ups / Knees to Elbow
4: Rest

Weekly Challenge:
KB-Complex: Single Leg Romanian Deadlift + Clean + Single Arm Press
perform 3-5 clean Reps each side