Warm Up: 3 Rounds Of:

10 No Jump Burpees

10 Banded Good Mornings

5 Inch Worms

10 Squat Thoracic Rotations

Strength: 4 Rounds For Quality Of:

10 Strict Toes to Bar (Or straight legs as high as possible/V-Sit/Bent Knee V-Sit)

10R/10L Single Arm KB Bent Over Rows on bench

8R/8L Single Leg KB Deadlifts Each Leg (Aiming for quality not weight, start with bodyweight only!)

Rest as needed between movements/sets

WOD: 16 minutes EMOM Of:

M1: 8R/8L Single Arm DB Thrusters

M2: 10 TTB

M3: Max Reps Burpees (Stop at 45 seconds)

M4: 15 HRPU