-Warm Up-

3 rounds

1 minute jump rope

10 inchworms

5 Russian swings heavish

5 four part squats

10 shoulder openers

 

 

-Strength-

 

Turkish Gid-Up

3-3-3-2-2-1-1

Weighted pistols

3-3-3-3-3-3

 

Do all on left side then all on right side

 

-WOD-

AmRaP 17

50 doubles

40 KBS

30 Burpees plate hops

20 OH lunges w/plate