Warm up
Foot drills 70’ each
3 rounds
90 second hang
20 curtesy squats
20 cross body dB high pulls
Strength
DB snatch + 3 ohs
TGU
Arm bar x3
5-7 rounds
Wod
Amrap 20
500 m run
Max pull ups
Warm up
Foot drills 70’ each
3 rounds
90 second hang
20 curtesy squats
20 cross body dB high pulls
Strength
DB snatch + 3 ohs
TGU
Arm bar x3
5-7 rounds
Wod
Amrap 20
500 m run
Max pull ups