20 min AMRAP 20 single Arm Thrusters RX 20 kg (10L/10R ),15/10 Burpees, 20 DU/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