Warm Up
30 seconds high knees
30 seconds butt kicks
2 sets
5/side 90/90 hip switches
10 prisoner good mornings
30 second mini- band half squat pulses- band goes above the knees


Primer:
10/side RNT split squats https://youtu.be/XXY78-Qx5w0
5/side goblet reverse lunges @2X01
3-5 eccentric pull ups


Strength
Front squats
3 sets of 5 reps @3,3,3 @65%


WOD
"Glazed Donuts"
10 rounds for time
1 Curtis P
5 TTB- sub hanging knee raises or KB banded drill

*Curtis P= 1 power clean + 1 reverse lunge each side + 1 push press

Recommended weights
RX 135/95
IN 115/75
SC 95/65
or 2 dumbbells