-Warm Up-

 

3  rounds

 

6 Jump Squats

4 Kb Press each side

:20 handstand/plank hold

8 shoulder openers

8 heavy Russian swings

 

 

-Strength-

 

4 sets

 

8 incline DB bench press

(bench with 3 plates )

Super set

12 supinated bent over rows with  slow eccentric

 

-WOD-

 

10 min cap

 

For Time : 

 

Shoulder to overhead

 

15-12-9-6-3

 

Back Squat

 

3-6-9-12-15