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