Warm up
Foot drills
Then
4 rounds
5 pull ups strict
10 deck squats
20 shoulder taps
30 double unders
Strength
Walking lunges
10-10-10-10-10
Strict press
5-5-5-5-5
Pull up
3-3-3-3-3
WOD
Amrap 12
Front squat
Double under
Shoulder to over head