Warm up
10 deck squats
15-20 second ring support
30-45 second supinated hang
5 rounds
Strength
Db step ups x5
Db push press x3
8 sets
Wod
Amrap 17
5 devil presses
5 burpees over dbs
5 thrusters
5 burpees over dbs
50 double unders
Warm up
10 deck squats
15-20 second ring support
30-45 second supinated hang
5 rounds
Strength
Db step ups x5
Db push press x3
8 sets
Wod
Amrap 17
5 devil presses
5 burpees over dbs
5 thrusters
5 burpees over dbs
50 double unders