Warm up
3 rounds
20 dead bugs
16 bird dogs
12 Cossack squats
8 lunge and reach
4 total TGU
Strength
Bent over row
5×5
Bent over lateral raises
5×5
Deadlift
5×5
Wod
Amrap 12
10 boxjumps
10 hang cleans
10 pull ups
Warm up
3 rounds
20 dead bugs
16 bird dogs
12 Cossack squats
8 lunge and reach
4 total TGU
Strength
Bent over row
5×5
Bent over lateral raises
5×5
Deadlift
5×5
Wod
Amrap 12
10 boxjumps
10 hang cleans
10 pull ups
