Warm up
3 Rounds of time
20 Butt kicks
20 high knees
10 Air squats (squat therapy reps, see video below)

Strenght- Back squats
Barbell 7 sets of 3-5 at heavier weight if you have
Dumbbell 5-7 sets of higher reps (8 to 10) with a 1 second hold at the bottom

Wod- Dumbbell Version
4 Rounds For time
6 single arm dumbbell thrusters right arm
10 Alternating single leg v ups or 15 Sit ups
6 single arm thruster left arm
10 alternating single leg v ups or 15 sits up

Wod Barbell version
4 rounds for time
6 thrusters 95/65
10 Alternating single leg v ups or 15 Sit ups
6 thrusters 95/62
10 alternating single leg v ups or 15 sits up