WARM-UP:
4:00 Easy Machine
20 Iron Cross
20 Glute Bridge
20 Scorpions
20 Prone Angels
2 x
5 KB Windmills, each side
5 Slow Scap Pull-ups + 5 Kip Swings
STRENGTH:
6 x 3-5 Strict Dips
*May add weight or scale to bands
CONDITIONING:
AMRAP 12 of:
6 T2B
12 Power Snatch @ 75/55
24 Double Unders