-Warm Up-

 

3 rounds

 

10 shoulder openers

5 single arm Kb press

40m single arm carry

15 plate hops

 

 

-Strength-

 

Push Press

 

5-5-5-5-5

 

With a 4 second negative on each rep

 

-WOD-

 

AmRaP 7

 

40 doubles 

15 KB swings