-Warm Up-

 

3 rounds

 

5 KB high pulls each arm

7 perfect push-ups

:30 second OH hold each arm

10 cals

 

-Strength- 

 

Strict press

3-3-3-3-3-3-3-3

 

-WoD- 

 

AmRaP 12

 

25 cals row

20 wall balls

15 deadlift

10 HSPU