Warm up
4 rounds
20 deadbugs
10 ring rows
30 cross jacks
Strength
Work to a heavy 3 rep front squat
WOD
3 rounds
60 second stations
American swings
Row calories
Push press
Pull ups
SDHP
1 minute rest
Warm up
4 rounds
20 deadbugs
10 ring rows
30 cross jacks
Strength
Work to a heavy 3 rep front squat
WOD
3 rounds
60 second stations
American swings
Row calories
Push press
Pull ups
SDHP
1 minute rest