Warm up 2x 

• 10 ps SL deadlift 
• 2 x bear crawls
• 20 sec hold straight arm ring holds
• 10 per side box step ups, with bands and torso twist to outside.   

 

Strength

6 x 6 ps split jerk with bar lowering down to front rack shoulder position tempo 3/0/1 alternate 10 ring dips

wod 15 min Amrap

10 renegade rows 100 m both ways bottom up top down KBELLS carries using   10 HSPU 10 ps side lunges with kettlebell carry