-Warm Up-

 

2 rounds

 

10 bootstraps

10 lunges with Rotation

10 shoulder openers

10 over head squats

 

-Strength- 

 

BTN snatch grip push press

+ OVer head squat

 

3+5 ,3+4, 2+3, 2+3 , 1+2 ,1+1

 

Rest as needed between sets

 

-WOD-

 

 

AmRaP 9

 

10 DB snatch

10 burpees

30 doubles