-Warm Up-

 

3 rounds

 

:20 HS hold

10 thoracic squat openers

:20 second supinated hang

10 banded good mornings

:20 table top

 

-Strength- 

 

Bottoms up Kettle Bell Press

 

3-3-3-3-3-3 (each side)

 

 

-WOD- 

 

For Time : 12 minute cap

 

30 wall balls

10 hang cleans

30 wall balls

10 hang cleans

30 wall balls

10 hang cleans

 

*Weight goes up each round