-Warm Up-

 

3 rounds

 

12 banded good mornings

6 single leg RDL (3 per side)

8 push-ups

:20 second supinated hang

 

 

-Stength-

 

Single arm overhead carries

 

5 x 30 meters each arm

 

 Front rack step ups

 

4 x 6 

 

 

-WOD- 

 

 

AmRaP 12

 

200m run

10 hang power cleans

10 reverse lunge steps (alt legs)