Warm-Up
1/2 Mile Bike
then…
4 rounds for quality
15+15 Paloff Press
15 Second L sit (rest 10-15 seconds between movements)
Even: 8(1+1) Curtsy squat + lateral lunge (8 reps on left, then on right)

Conditioning
40-30-20-10
Wall Ball
Calorie Bike
ME straight legged toes to bar after every set (stop when kip disappears)

Strength
10 Rep Max Front Squat
E2.5MOM for 2 Rounds
1: 10 Reps @ 95%
2: 10 Reps @ 90%

Accessory
3x15+20 Banded Glute Bridge+ abductions