Warm up
4 rounds
10 dead bugs
10 bird dogs
10 hollow body rocks
10 supermans
5 commando rocks
Strength
Box squat
8×3
WOD
Amrap 12
20 hspu
10 thrusters
20 pull ups
Warm up
4 rounds
10 dead bugs
10 bird dogs
10 hollow body rocks
10 supermans
5 commando rocks
Strength
Box squat
8×3
WOD
Amrap 12
20 hspu
10 thrusters
20 pull ups