Strength

A. Barbell Single RDL - 3x10 *each leg
B1 Barbell Glute Bridge Holds - 3x5 *5 sec hold
B2 Double KB Front Rack Reverse lunges - 3x8 *each leg

Metcon
3 rounds
30 Cal Row
20 Thrusters (115/95)
10 CTB Pull-ups