In WODs

Lift: 1rm Clean and jerk

Wod: 3rft
30 Double unders
20 Cals on erg
10 Bar muscle ups or C2B PULL-UPS

Back squat 70-80% 12sx1r 30 sec rest
Pause dl (knee) 50% 10sx2r 30 sec rest
Lunge jump 5sx10r +wt (Dumbell)
Russian k-swing 4sx20r (heavy-glut focus)
Single leg ghd 3sx10r
200 Russian twist

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