@Skillday

Work on your weaknesses for 20-30min.

3-5 rounds for quality, rest as needed, scale if needed. Check the videos.

1) 5 Jefferson Curl or 10-15 GHD Hip+Back Extension (round your back)
2) 5+5+5 Wall Squat
3) 10-20 Bar Hanging Hip Touches
4) 5+5 KB Squat Clean Thruster (kb from the floor)
5) 10+10 Single Arm Ring Row
6) 5 High Box Jump
7) 5-10 Triple Unders or practise them for 2-3min