Warm up
4 rounds
10 dead bugs
20 cossack squats
30 crossjacks
Strength
3 sets
30 second overhead squat
10 down
10 pause
10 up
Then
OHS
8-8-6-6-4-4
WOD
Amrap 14
10 DB snatch L
10 DB ohs L
10 DB snatch R
10 DB ohs R
20 dips
Warm up
4 rounds
10 dead bugs
20 cossack squats
30 crossjacks
Strength
3 sets
30 second overhead squat
10 down
10 pause
10 up
Then
OHS
8-8-6-6-4-4
WOD
Amrap 14
10 DB snatch L
10 DB ohs L
10 DB snatch R
10 DB ohs R
20 dips