-Warm Up-

 

X3

 

10 shoulder openers

5 Kb strict press

10 canoes

20 / singles

 

-Strength- 

 

Push Press

 

3-3-3-3-3-3-3

 

-WOD- 

 

With a partner

 

AmRaP 14

 

10 cals rower

10 DB push press 

 

Athlete 1 works for 90 seconds

When they switch Athlete 2 will pick up where athlete 1 left off for a total score

 

Then right into 

 

AmRaP 14

 

35 Doubles

7 strict pull-ups