Warm Up
3 rounds
30 seconds cardio of choice
30 seconds med ball overhead press
30 seconds med ball squats
30 seconds good mornings
30 seconds scap pull-ups
Strength
5 rounds / 40 seconds work / 1 minute rest
sandbag bear hug
10 rounds / 30 seconds on / 30 seconds off
Single arm farmer hold (5 rounds per side)
* progressively make the plank less stable by using rings or lifting a limb if it is to easy for 30 seconds
WOD
In 15 minutes
15 clean & jerks (115/75)
12 clean & jerks (135/85)
9 clean & jerks (155/95)
6 clean & jerks (175/105)
AMRAP clean & jerks (195/115)
7 toes to bar ever min on the min