Warm Up
Banded Shoulders
3x
10 mirandas
10 jumping squats
10 side lunges
Strength
Deadlift
7 min EMOM
3 reps @ 65%
WOD
12 min AMRAP
10 dumbbell snatch (50/30)
40 double unders (scale to 80 singles)
Post
5 min. plank
Foam roller on legs and shoulders
Warm Up
Banded Shoulders
3x
10 mirandas
10 jumping squats
10 side lunges
Strength
Deadlift
7 min EMOM
3 reps @ 65%
WOD
12 min AMRAP
10 dumbbell snatch (50/30)
40 double unders (scale to 80 singles)
Post
5 min. plank
Foam roller on legs and shoulders