-Warm Up-

 

Dynamic Warm Up

 

2 rounds

 

7 bootstraps 

10 shoulder openers 

5 KB press

7 goblet squats  

 

-Strength-

 

3 rep Thruster From the floor

 

7 sets to build to a heavy 3 RM

 

 

-WoD-

 

AmRaP 10

 

30 Doubles

15 HSPU

30 doubles

15 Pull-ups