Warm up
3 rounds
20 Cossack squats
20 deadbugs
3 rds
5 kB windmills
5 kB arm bars
5 kB get up sit ups
Strength
Single arm dB ohs
5-5-5-5-5-5-5
Each side
Between sets
15-20 band pull aparts
Wod
Amrap 16
10 dB ohs L
10 burpees over dB
10 dB ohs R
10 one arm dB rows
