Pre WOD

1:00 AMRAP DB upright rows
1:00 AMRAP high knees
1:00 AMRAP pushups

Into…

3:00 AMRAP
20 deadbugs
20 bird dogs
1:00 rest
3:00 AMRAP
20 deadbugs
20 bird dogs

Workout of the Day

20:00 as many rounds as possible

1 DB deficit push up
2 DB hang power cleans
3 burpees

*each round DB deficit pushup increases by 1, DB HPC increases by 2, and burpees increase by 3

1,2,3….2,4,6…..3,6,9…etc..