Warm up
3 rounds
5 strict pull ups
5 strict hspu
20 groiners
50 doubles unders
20 banded good mornings
Strength
Emotm 15
1 clean and jerk
WOD
Amrap 13
10 ring dips
20 ohs
30 pike jumps
Warm up
3 rounds
5 strict pull ups
5 strict hspu
20 groiners
50 doubles unders
20 banded good mornings
Strength
Emotm 15
1 clean and jerk
WOD
Amrap 13
10 ring dips
20 ohs
30 pike jumps