-Warm Up-

 

3 rounds:

 

8 shoulder openers

3 KB high pulls

8 Kossack squats

6 goblet squats

 

-Strength-

 

Back Squat

 

5-5-3-2-1-1-1-1

 

-WOD- 

 

AmRaP 12

 

4 ring muscle ups

7 KBS

12 cals bike