Warm Up

 burpee broad jump down
bear crawl back
duck walk down
backwards bear crawl back
lateral lunge down (alt)
side plank walk back (hand crosses under the body/ feet do not cross) (switch at half way)

10 jumping air squat
5 loopies (2 push up burpee)
10 pit pulls
banded shoulder distraction 30 sec

WOD

 AMRAP 10
20 1arm hang DB C&J (50/35) *switch every 5*
30DUs
20 air squats

STRENGTH

FS
2 x 15 @55% +10#

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