Warm up
10 RDS
3 wall walks
5 reverse nordic curls
15 jumping jacks
Strength
6 RDS
10 bent over lateral raises (ideally both hands at same time)
10 single arm strict press left
10 standing lateral raises (ideally both hands at same time)
19 single arm strict press
Rest 2 minutes between sets
WOD
Amrap 12
1 burpee over dumbbell
10 double unders/10 plate hops
1 DB snatch each arm
2 burpee over dumbbell
20 double unders/20 plate hops
2 DB snatch each arm
3 burpee over dumbbell
30double unders/30 plate hops
3 DB snatch each arm
Keep adding each round!