Warmup
3 Rounds
-2 reps of 7way hip each side 
-10 Single Leg DL
-10 Heel elevated squat
-Sumo Stance Good Morning
Custom Metcon (Rounds and reps)
AMRAP 30
2-4-6-8-10-12-14-16-18-20-22-24 etc.
-Heavy Walking Lounges Each Side
-Max time wall Hollow Squat
-Du´s x5