-Warm Up-

 

5 minute - Bike/row/ski

 

Then

 

4 single arm lateral step ups (each leg)

6 weighted Cossack squats

5 lunges elbow to instep then rotate up

 

5 jump to land in full squat

 

 

-Strength-

 

Hang power clean

 

3-3-3-3-3-3

 

-WOD-

 

2 rounds

 

25 wall balls

15 T2B

25 wall balls

15 pull-ups