Warm up
4 rounds
10 calories
20 crossjacks
30 Hindu squats
Strength
Power clean + 2 front squats
6-8 sets
Between sets
10 banded pull aparts
15 tricep pushfowns
Wod
Amrap 12
10 ring dips
15 burpee box overs
Warm up
4 rounds
10 calories
20 crossjacks
30 Hindu squats
Strength
Power clean + 2 front squats
6-8 sets
Between sets
10 banded pull aparts
15 tricep pushfowns
Wod
Amrap 12
10 ring dips
15 burpee box overs