Warm up
4 rounds
8 deck squats
12 cossack squats
16 cross jacks
20 Hindu squats
Strength
One arm row
5×15 each arm
Zercher good morning
5×10
St arm lat pulldown
5×8-12
WOD
Amrap 9
3 hang cleans
3 pull ups
3 hang cleans
6 pull ups
6 hang cleans
9 pull ups
6 hang cleans