Open prep

AMRAP20
4 alt. SA devils press with DB/KB/backpack
6 V-ups
24 doubleunders

Lower Body Strength

3 sets of:
5-8 bulg. split squats with 6 sec. ecc. (contralat. loaded)
rest 30sec. between legs

Upper Body Strength

3 sets of:
6-12 single arm floor press @31x1 (each arm)
rest 30-60 sec.

WOD

10min AMRAP of:
12 single arm thrusters (6 each arm)
12 glute bridges
12 alt. shoulder taps

Open WOD

AMRAP20
4 alt. SA devils press (22,5/15)
6 Toes to bar / Vups
24 doubleunders