-Warm Up- 

 

2 rounds

 

4 Xao Peng Swings

8 Weighted Kossack

4 Lateral step ups

4 KB high pulls

8 Jump squats

 

-Strength- 

 

Bent over row (supinated)

6x3

Weighted pull-ups

6x3

Weighted Dips

6x3

 

-WoD-

 

AmRaP 7

 

9 pull-ups

12 box jumps

15 deadlifts