Warm up
5 minute kettlebell around the world
2:30 each direction
Then 3 rounds
6 strict pull ups
6 strict hspu
12 Spanish squats
12 Cossack squats
Strength
Weighted Cossack squats
5 x 10 (total)
Weighted toe touch downs off 6-12” box
5 x 10 (total)
Pistols
5 x 10 (total) add load as needed use bands as needed
Wod
Amrap 13
10 Hang squat clean thruster
15 calories
10 burpee bar hops
