Warm up
3 Rounds
12 x Face Pulls
12 x Pallof Press
12 x Pull Aparts
Strength
Barbell Bent Over Row
6 x 7 (light to medium)
* Superset
50 meters x Double DB Carry (heavy)
WOD
AMRAP 4
9 Double Unders
9 KB Snatch
* then
2 Minutes Rest
* then
4 Minutes Max Effort
Row or Bike