Warmup
Emom8
10 cal /8cal
40 du /60 singles
6 snatch grip press (BTN) + 6 push press
10 kB swings
Corex3
10 dead bugs
10 banded walks
10 Banded glute bridges
5 plank walk feet back touch nose
Strength 12 min
Hang clean + clean + split jerk
Work to a heavy complex for the day!
WOD
4 rds for time 15 min cap
30 double unders
15 shoulder to oh 115/85
30 double unders
15 toes to bar
Not for time
Cash out -
10 bmu
10 sand bag cleans