-Warm Up-

 

3 rounds

 

10 shoulder openers

5 push-ups

:20 table top

5 lateral lunges

10 air squats

 

-Strength-

 

Bench Press

 

7-7-5-5-3-3-3

-WOD-

 

4 RFT

 

15 hang power cleans

12 front rack lunges

9 burpees