Warm up
5 minute banded march
Then
3 rounds
20 deadbugs
10 bird dogs
5 four part squats
2 wall walks
Strength
Work to a heavy of the following complex
Clean+hang clean+front squat+2 jerks
WOD
Amrap 13
50 double unders
20 v ups
50 push ups
20 v ups
Warm up
5 minute banded march
Then
3 rounds
20 deadbugs
10 bird dogs
5 four part squats
2 wall walks
Strength
Work to a heavy of the following complex
Clean+hang clean+front squat+2 jerks
WOD
Amrap 13
50 double unders
20 v ups
50 push ups
20 v ups