-Warm Up-

 

3 rounds

 

150m Row

10 shoulder openers

10 v-Ups

10 Over Head Squats

:20 second hand stand hold

 

-Strength-

 

Work up to a 5 rep max Over Head Squat

  • taking bars from floor

 

-WOD-

 

Alt rounds with a partner

 

4 rounds each

 

In a 3 minute window

 

Row 500m

Max DB thrusters 50/35

 

Rest 3 minutes