Skill

E2M:

Front squats
10-1

WOD

E3M for 4 Rounds:

** 10ea 1-leg hip thrust
** 20 Banded pull-a-parts
** 8ea. KB Hip flexor lift
** :20 ea. Copenhagen plank

Swift

3 Rounds for time:

** 60 Step-ups
** 40 Heel taps
** 20 Box dips