Warm up
3 rounds
20 deadbugs
15 wallsquats
10 cossack squats
5 windmills each side
Strength
Front squat
10×3
with a 5 sec pause at bottom of rep 2
WOD
Amrap 14
5 thrusters
5 pull ups
5 calories
10 thrusters
10 pull ups
10 calories
15 thrusters
15 pull ups
15 calories
20thrusters
20 pull ups
20 calories
Etc..
