1. Warm up/mobilize
2. Strength
Core
3RFT
1x 10m plank drag
5 x Ab roll out
10 x KB Side Bend each side
15 x Dead Bugs
3. Skill
Double Unders
4. WOD
AMRAP 12
8 x Pull ups
16 x DL (70/50)
32 x DU
5. Recovery
1. Warm up/mobilize
2. Strength
Core
3RFT
1x 10m plank drag
5 x Ab roll out
10 x KB Side Bend each side
15 x Dead Bugs
3. Skill
Double Unders
4. WOD
AMRAP 12
8 x Pull ups
16 x DL (70/50)
32 x DU
5. Recovery