-Warm Up-

 

3 rounds

 

10 groiners (each side)

4 single arm front rack step ups (each leg)

6  Russian swings

10 jump squats

 

-Strength- 

 

Strict press in jerk stance 

 

3-3-3-3-3

 

 

-WOD- 

 

For Time : 

 

3 rounds

 

500m Row

8 d-ball over the shoulder