
Warm up
5 minutes of cat/cows
Then 10 minutes
30 seconds work/30 seconds rest
Even deadbug reps
Odd birddogs
Then
Two 17 minute windows
work to heavy 3 rep box squat
Amrap 11
5 hspu
10 deck squats
20 total single arm kb hang clean and jerk
Warm up
5 minutes of cat/cows
Then 10 minutes
30 seconds work/30 seconds rest
Even deadbug reps
Odd birddogs
Then
Two 17 minute windows
work to heavy 3 rep box squat
Amrap 11
5 hspu
10 deck squats
20 total single arm kb hang clean and jerk