Warm-up
5 minute full body flow
5 minute dead bug hold
3 rounds
15 decksquats
20 bird dogs
10 cossack squats
Strength
Front squat
6-6-6-6-6-6
Between sets perform
Sets of 10-15 face pulls
WOD
Amrap 13
8 burpee box overs
8 hang snatch
Warm-up
5 minute full body flow
5 minute dead bug hold
3 rounds
15 decksquats
20 bird dogs
10 cossack squats
Strength
Front squat
6-6-6-6-6-6
Between sets perform
Sets of 10-15 face pulls
WOD
Amrap 13
8 burpee box overs
8 hang snatch