AMRAP 3:00
5 Burpees
10 Butterfly Sit-Ups
15 Squats

Complete 4 rounds of this 3 minute AMRAP with a 1 minute rest in-between rounds

Strength
Foot Elevated Single Leg Glute Bridge
3 Hard Sets/side @ X020 Tempo

WOD
As Far As Possible in 12:00:
1 Bedsheet Row
1 Bench Dip
2 Bedsheet Rows
2 Bench Dips
3/3, 4/4, etc

Strength
Hollow Strength
-Tuck Hollow Rock
-Straddle Hollow Rock
-Hollow Rock

WOD
10 Rounds for Total Reps:
0:20 Mountain Climbers
0:20 Reverse Lunges
0:20 Rest

Strength
Single Leg Strength
-Half Kneeling Split Squat
-Front Foot Elevated Split Squat
-Bilateral Elevated Split Squat

WOD
21-15-9-6-3 For Time:
Odd Object Over Shoulder
Lying Leg Raise
Komodo Dragon, alternating

Strength
Push-ups
-Decline Pushup
-Pushup
-Knee Pushup
-Incline Pushup

WOD
AMRAP 15:
10 Lateral Shuffles, left
10 Lateral Shuffles, right
15 Superman Rows (Front)
20 Box Jump Overs