-Warm Up-

 

10 boot straps

10 Lunge w/rotation

Walking hip flexor stretch

Duck Walk

Shuffle

10 Air Squats

 

Then for quality

 

3 rounds:

6 Weighted Kossacks

8 Lateral Box Step Ups each

3 Single arm KB clean and jerk

 

 

-Strength- 

2 power cleans + 1 Jerk 

1-1-1-1-1

Clean Pull

3-3-3-3

 

-WOD- 

 

AmRaP 9

 

3 bent over rows

6 pistols

9 abmat sit-ups