Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10
Strength:
10 Min EMOM
10 Swings 53/35
Metcon:
Every 3 Minutes x (5) sets
Double Under x 40
Deadlift x 7 @225/155
Bar Facing Burpee x 10