Warm Up:
3 Rounds
:30 Mountain Climbers
:30 Air Squat
:30 Plank Hold
:30 Sit Ups
Skill:
Back Squats (15 min)
3 Sets x 5 Reps
Each Set Should Be Challenging!
WOD:
AMRAP15
5 Strict Pull Ups
10 Single Arm DB Hang Clean and Jerk (50/35) *5R then 5L
15 Ab Mat Sit Ups
*Scale Strict Reps by reducing to 3, adding a band, or horizontal ring rows
*Make sure DB swings Between the legs, makes contact with shoulder, then put overhead