-Warm up-

3 rounds

10 groiners (total)

5 KB high pulls ( each side)

10 banded good-morning

5 KB presses (each side )

10 Cossack squats

 

-Strength-

 

Push jerk + push jerk + split jerk

 

1-1-1-1-1-1-1

 

-WOD-

 

AmRaP 10

 

30 doubles

20 pistols

10 pull-ups