July 18, 2019

Warmup 5 rounds 10 band pull aparts 3 compression squats 10 cossack squats 3 four part squat Strength 5x5 windmills 5x5 kb arm bars 5x3 kb get up sit ups WOD Amrap 12 10 toes to bar 10 hang squat cleans 50 double unders

July 16, 2019

Warm up 4 rounds 20 reps double down pulse 5 single arm high pulls each arm 3 wall walks Wod Every 6 minutes for 36 minutes Perform 5 burpee bar hops 5 hang power cleans 5 burpee bar hops 5 shoulder to overhead 200 m run