Warmup
5 rounds
10 band pull aparts
3 compression squats
10 cossack squats
3 four part squat
Strength
5×5 windmills
5×5 kb arm bars
5×3 kb get up sit ups
WOD
Amrap 12
10 toes to bar
10 hang squat cleans
50 double unders
Warmup
5 rounds
10 band pull aparts
3 compression squats
10 cossack squats
3 four part squat
Strength
5×5 windmills
5×5 kb arm bars
5×3 kb get up sit ups
WOD
Amrap 12
10 toes to bar
10 hang squat cleans
50 double unders
