DB squat thrust warm-up

3x

1. 3 squat thrust

2. 10 squats

3. 3 squat thrust

4. 10 DB presses

5. 3 squat thrusts

6. 10 alternating DB rows

7. 3 squat thrusts

8. 10 DB swings

9. 3 squat thrusts

10. 10 Russian twists

WOD

5 rounds of:

10 single leg deadlift + bicep curl + overhead press (L/R)

2 minute 30-second run (cardio)

20 alternating leg v-ups