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

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