Warm up
5 rounds
30 second supinated hang from pull up bar
5 kB high pull each arm
5 kB clean each arm
5 kB front squat each arm
5 kB push press each arm
5 kB oh lunge each arm
Strength
Single arm oh db/kB lunges
8 sets of 10 steps each arm
Single leg RDL
8 sets of 5 reps each leg
Tricep push downs
8 sets of 20 reps
Wod
Amrap 12
15 KBS
30 double unders
