Part A
4-5x
- 8+8 Split stance row
- 6+6 Press in lunge (3s negative)
- 12+12 Single leg romanian deadlift
- 20 KB front rack lunges

Part B
3 RFT
- 20 KB Sumo deadlift high pull
- 10+10 Single arm KB thruster
- 10+10 KB clean
- 10+10 KB STOH

Part C
Core work
2-3x
- 20 Russian twist
- 10+10 Hip raise in side plank + 20s hold
- 60s plank hold