Warm up
5 neck circles
5 shoulder circles
5 arm circles
5 hip circles
5 knee circles
Then 3 rounds
10 deck squats
30 second supinated hang
100′ front rack carry
Strength
Split squat from split jerk position
10×3 each leg
Kneeling jumps 10×2
WOD
10 minutes
Run 1000m
Then
Amrap
20 pull ups
20 Russian swings