Warm-up
2x
10 – Frankenstein/toy soldier kicks
10 – reverse lunges + twist
10 – Spider-Man lunges
10 – walk to plank into cobra into downward dog

WOD
15 dips
15/side reverse lunges
20 snatches
30 push ups
30 squats
40 snatches
30 squats
30 push-ups
20 snatches
15/side reverse lunges
15 dips

Glute session
3x
20 sumo squats under tension (do not fully extend)
20 single leg step-ups
20 sumo deadlifts