Warm up
3 rounds
10 cat cows
20 bird dogs
10 Captain Morgan’s each side
Skill/strength
Power clean
Between sets perform
10 band pull aparts
10 push ups
Wod
Amrap 13
9 bar facing burpees
11 ohs
Warm up
3 rounds
10 cat cows
20 bird dogs
10 Captain Morgan’s each side
Skill/strength
Power clean
Between sets perform
10 band pull aparts
10 push ups
Wod
Amrap 13
9 bar facing burpees
11 ohs