Warmup

Core

30 -20-10

weighted glute bridge

10-20-30

Ghd sit-ups /abmat

Strength

Emom x10

1 hang squat snatch

Add weight each set

Wod

1-2-3-4-5-6-7-8-9-10: DB Front Squats50/35

30 Double-Unders after each round