Core 3 x15 glute bridges 

3 x10 parallelte leg raises over plate 

Strength 

Emom 10 min 

5 Sumo deadlift( ramping )
Wod 

7 min AMRAP

3 strict pull-ups 

3 squat cleans 185/135

3 ring dips 
Rest 3 min 

7 min AMRAP 

3 ring mu 

3 squat snatch 155/105

3 strict HSPU