Warm up
2sets
8/side spiderman lunges + reach

10 single leg glute bridges/side + 15 second glute bridge hold
5 deep squat progression + walkout to a push up

10 body saw- elbows on ground- rock forward and back in a plank position




Strength 
3 sets

A1. Front rack with KB/DB drop back lunges @30X0 8-10/side
A2. Strict HSPU negatives x 5 reps- slow descend and then drop off the wall to reset

B1. Goblet Cossack squats @ 30X0 8-10/side
B2. Push up plank hold max effort for time- hold the bottom of the push up position

WOD

Junkyard 2.0
AMRAP 15:00

sledge hammer strikes x 20 (10 each side)
slam ball hold step ups x 20 (10 each side)
slam ball rotational throws x 10 (5 each side) - pick ball up and throw to the other side of the body
slam ball sit ups x 10- hold ball overhead
slam ball carry and run x 300m