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
