Warm up
5 minute full body flow
70′ lunge and reach
Then
2 Rds
12 dead bugs
12 cossack squats
12 triplanar lunges total
Strength
Front rack lunges
8-8-6-6-4-4-2-2
Strict press from jerk split
4-4-4-4-4-4-4-4
WOD
Amrap 16
20 pull ups
30 push ups
40 air squats
