Warm up
3 rounds
10 dead bugs
10 bird dogs
10 captain Morgan’s each side
5 cat/cow
20 cossack squats
Strength
Front squat
8×3
Between sets perform
8×12
Tricep pressdowns
Hamstring curls
WOD
Amrap 12
10 bar muscle ups
10 hang squat snatch
100 double unders
