-Warm Up-

 

3 rounds

 

150m Row

10 shoulder openers

10 v-Ups

10 Over Head Squats

:20 second hand stand hold

 

-Strength-

 

Over Head Squat

* with a 3 second pause in the bottom

 

1-1-1-1-1-1-1

 

 

-WOD-

 

 

AmRaP 10

 

7 single arm DB OHS 50/35

7 t2B

 

Alt arms every round