•Warmup

2 rounds of :30 at each station:

Jog in place

High knees

Plank Jacks

Air Squats

Laying Scap Slides

Soldier Kicks

•WOD

2 rounds:

AMRAP 3:00

12 DL

9 Hang Pwr Cleans

6 STO

Rest 1:30

AMRAP 3:00

12 KBS

9 Jump Squats

6 Pike Pushups

Rest 1:30

•Accessory AMRAP 10:00

30 Single leg pushups (15 R Leg-15 L Leg)

30 sit-ups

30 Single Leg RDL (15 each. No Weight. Full Range of motion using other leg to glide for some support)

30 Spider-Man Plank (15 each)*