Warm up
4 rounds
10 deck squats
20 deadbugs
10 Cossack squats
20 captain Morgan’s
10 airplanes
Strength
Single leg RDL with 2 dbs
5×5
Lateral step up with 2 dbs
5×5
Wod
Amrap 15
20 burpees
200 m run
20 pull ups
200m run
20 snatches
Warm up
4 rounds
10 deck squats
20 deadbugs
10 Cossack squats
20 captain Morgan’s
10 airplanes
Strength
Single leg RDL with 2 dbs
5×5
Lateral step up with 2 dbs
5×5
Wod
Amrap 15
20 burpees
200 m run
20 pull ups
200m run
20 snatches