Warm up
3 minutes of barbell smashing on each quad
Then
3 rounds
20 Hindu squats
35′ lunge and reach
5 swimmers
5 Cuban press
Strength
Strict press
7-7-7-7-7-7
Strict bent over row
7-7-7-7-7-7
Banded oh tricep extensions
15-15-15-15-15-15
WOD
3 rft
20 bar facing burpees
20 step ups
20 hang snatch