Warm up

4 rounds

12 tiger sit downs

12 moose antlers

12 deadbugs

12 sky reaches

12 calories

Then

2 rounds

5 kb windmills

5 kb arm bars

5 get up sit ups

Do all reps on one arm then all reps on the other

Strength

Turkish get up

10×1 each side

WOD

10-1

Hang squat cleans

1-10

Deficit hspu

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