Warm up
3 rounds
10 deck squats
3 Cuban press
3 wall walks
5 Copenhagen side planks each side
-scale the side plank to a captain morgan
15 minutes
Strength
Work to a heavy 5 rep
Hang power snatch
Between sets
15 tricep push downs
WOD
16 minute
amrap
Run 500m
15 shoulder to overhead
10 strict pull ups