PREHAB
2 sets
Duck walk with KB front rack D&B
Single leg RDL with KB x8 each leg (light)
Face pulls x15

STRENGTH
Front Squat – build to a heavy set of 4, then 2×4 @ 90% of that

METCON
5 rounds of:
4 min AMRAP
15 Calorie Row
10 Thrusters (115/75)
Max double unders in remaining time
Score is total dubs