-Warm Up-


10 min for quality


5 dumbell push press each side

10 sumo stance good mornings

5 walk outs

10 ankle banded distraction each side

20 plate hops


-Strength-


3 rounds


30m Single arm over head carry

10 alt shoulder push up tap

5 strict toes to bar

15 1 arm Russian KB swings

-WOD-


AmRaP 12


30 doubles/60 singles

10 burpees to a Target

3 DB hang clean and jerk (each side)