Warm Up
Pass throughs
200m jog
3x
15 knee tucks
15 pushups
16 lunges
Strength
Circuits
3 rounds
1 min. each
DB lunges
Clean and press
Bent over rows
WOD
10 min. AMRAP
10 DB snatch 40/20
10 pull ups
10 jumping lunges
Post
Shoulders
Warm Up
Pass throughs
200m jog
3x
15 knee tucks
15 pushups
16 lunges
Strength
Circuits
3 rounds
1 min. each
DB lunges
Clean and press
Bent over rows
WOD
10 min. AMRAP
10 DB snatch 40/20
10 pull ups
10 jumping lunges
Post
Shoulders