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WARM UP 

10 banded straight arm circles

10 hammer curls, band under feet

10 banded tricep press, band under feet

10 sp sl band pull flexion and extension 

warm up dl, cleans 

STRENTGH

5 BOTTOM UP SQUATS 

ALT

10 PS LANDMINE PRESS

 

WOD 1

5 rounds:
In 2 mins do:
50 single unders

then in the remaining time, AMRAP of:
9 Deadlifts
6 Power Cleans
3 Hang Power Cleans

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

 

finisher is the warm up again 2-3 set