-Warm Up-

 

3 rounds

 

8 shoulder openers

8 Samsun lunges (step back and reach)

4 Kb high pulls

8 hips down push-up

8 groiners  (total with a pause)

 

-Strength- 

 

2 push jerk + 1 split jerk (off the rack)

 

1-1-1-1-1-1

 

 

-WOD- 

 

AmRaP 15

 

1000m row

100 wall balls

Max Burpees