warm up
2 rounds
10 KB hip thrusts- on a bench or box with a KB at your hips
10 sit ups
10/side Bulgarian split squats- no weight10/side leg swings




mobility
https://www.instagram.com/p/B8KaFgxljE-/
QL walks x 10 forward and backward
goblet good mornings x 10
Cossack squats with a 3 second descend x 10 each side

Home Weightlifting
press in a clean 3 sets of 5 reps
tall cleans 3 sets of 3 reps
push press + clean grip OHS 3 sets of 3 reps of each movement


Strength Set
3 sets of
A. 8-10 inverted rows- set up two chairs with your broom or PVC between them. Getting underneath the stick, grab as wide as you can and pull yourself chest to stick. Sub inclined push ups with close grip and a 3 second descend to the bottom position

B. 20 second hold of your choice:  handstand, plank, squat, side plank, single leg, hold a weight overhead.


WOD
"walking dead"
12:00 AMRAP
Single side DB deadlifts x 10 right
DB death march x 10 steps each side
single side DB deadlifts x 10 left
DB hang squat cleans x 10