Warmup

Core

3 rounds:

4 Turkish Get Ups

10 Birddogs

5  strict pull-ups

Strength 5 sets

3 RMU / 3 rows 3 dips

5 pause back squats (1 sec)build

WOD

2 min on 30 sec rest x6 rds

50 double unders

5 power snatch 95/65

Max cal row or bike

Score = cals