5 Rounds for time 30/20 Goblet Lunges RX 24 kg, 16/12 Single Arm Alternating KB Swing RX 24 kg, 40 DU/60 Drag Rope SU.
Lower body
4×8 front squat
4×8 deadlift
4ss 12 swings + 12 deficit sumo squat
3ss 16 alt back step curtsy lunges+glute bridge iso hold 40″ 3ss 12 palov press (R/L) + 15/20 Vups