Warm up

90/90

2 minutes each direction

Then

3 rounds

10 90/90 rotations

10 swimmers

Strength

Front squat

4-4-4-4-4-4-4

Between sets

3-5 Nordic curls

3 windmills each side

Wod

Every 3 minutes

For 5 rounds perform

10 hang power cleans

10 pull ups

10 jerks

50 double unders

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