WARM UP
3 rds
8 KBS
8 Goblet Squat
10 steps duck walk (with plate overhead, arms over head, or hands at shoulders)
Dynamic Stretch
STRENGTH
OHS
10 on slant board then
(5)2 (3)2 (2)3
WOD
THE KINGS RANSOM
15 Min AMRAP
30 Double Unders
10 Toes 2 Bar
5 OH Squat 95/65
ICING
10 Ring Dips
GHD Extensions