June 24, 2019

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