Warm Up: 4 Mins

3 Over Unders / Side
10 Air Squats
3 Torso Circles / Side
10 Burpees
3 Hip Circles / Side 10 Lunges

Hip Development: 6 Mins

6 Min Circuit (not an AMRAP)
10 / Leg Goblet Bulgarian Split Squats
10 / Side XBand Walk
20 / Superdog

Metcon: 14 Min Cap

10 Min EMOM
8 Wallballs + 8 Burpees (Scale as needed to get rest in early rounds)
Then Immediately 30 MB Cleans For Time (4 min cap)