Skill

3 RFQ:

** 8ea. 1-leg hip thrust
** 8ea. Kneeling KB BUP
** 15 Banded good mornings

WOD

5 RFT:

** 5 PWR cleans
** 5 PJs
** 10 DLs
** Bike 30/20 cals
** Rest 2min

Swift

Every 2:30 for 5 Rounds:

** 20x 1-leg V-up
** 20x 1-arm RKBS (10ea.)
** 10x 1-arm KB Thruster (5ea.)