-Warm Up-

 

3 rounds

 

100m row 

10 shoulder openers

8 scorpion stretches 

:20 DB shoulder stretch

 

-Strength-

 

Good Mornings

4-4-4-4-4-4

 

Reverse Hypers

8-8-8-8-8-8

 

 

 

-WOD-

 

16 minutes : 

Alternate Rounds with a partner 

250m row

8 hang cleans

6 shoulder to overhead