start working sets from blank bar
A1: Standing Btn Strict Press  (5 reps @ 32X2 x 5 sets rest :40)
your lift should be as close to shoulder width as possible.
A2: Romanian Deadlift (5 reps @ 40X1 x 5 sets rest :40)
A3: Metcon (No Measure)
Glute Bridge Hold, :40 x 5 sets rest :40
(lay plate on pelvis for added intensity)
Metcon (Time)
For time:
Kb taters 24kg/16kg , 10-1
5/arm Sa Push Press @ 24kg/16kg
50 Single Unders

13 min CAP
55+/15- 20kg/12kg