Warm up
5 rounds
5 cat cows
5 arm bars
5 windmills
5 commando rocks
Strength
Power clean
7×3
Between sets
10 band pull aparts
10 one arm DB high pulls
WOD
Amrap 16
25 ohs
500m run
25 sdhp
500m run
Warm up
5 rounds
5 cat cows
5 arm bars
5 windmills
5 commando rocks
Strength
Power clean
7×3
Between sets
10 band pull aparts
10 one arm DB high pulls
WOD
Amrap 16
25 ohs
500m run
25 sdhp
500m run