-Warm Up-
10 boot straps
10 Lunge w/rotation
Walking hip flexor stretch
Duck Walk
Shuffle
10 Air Squats
Then for quality
3 rounds:
6 Weighted Kossacks
8 Lateral Box Step Ups each
3 Single arm KB clean and jerk
-Strength-
2 power cleans + 1 Jerk
1-1-1-1-1
Clean Pull
3-3-3-3
-WOD-
AmRaP 9
3 bent over rows
6 pistols
9 abmat sit-ups
