-Warm Up-

 

AmRaP 10 for quality

 

5 Kb presses + 20m Over Head Walk

•perform all 5 presses and the walk on 1 arm and then switch

•Go as heavy as you can safely

10 ring rows (false grip)

5 walkout to inchworm

10 jumping air squats

 

-Strength- 

 

Push Press

 

3-3-2-2-1-1-1-1

 

 

-WOD- 

 

AmRaP 12

 

7 T2B

9 Hang Power Clean

12 box jump overs