-Warm Up-

 

3 rounds

 

10 sh openers

5 Kb high pulls

10 cossack squats total

5 burpees

5 jump squats

 

-Strength- 

 

1 1/2 strict press

*full press from shoulder come down to eye level and then press to lockout

 

3-3-3-3-3

 

 

-WOD- 

 

Time cap: 11 minutes

 

50 ring rows

20 hand release push-ups

10 clean and jerks 

20 hand release push ups

50 ring rows