-Warm Up- 

 

3 rounds

 

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

10 banded good mornings

:20 table top

 

 

-Strength- 

 

Squat Clean Thruster

 

2-2-2-2-2-2

 

-WOD- 

 

AmRaP 9

 

7 C2B

9 thrusters

11 cals