-Warm Up-

 

3 rounds

 

7 shoulder openers

5 KB thrusters (each side)

7 bootstraps

5 weighted Kossack squats (each side)

10 jumping squats

 

 

-Strength- 

 

Back Squat

 

9-9-9-9-9 @ 70%

 

 

-WOD-

 

For Time : 

 

50 wall balls

25 pull-ups

50 wall balls