-Warm Up-

 

2 rounds

 

10 Samson walking lunges

20 seconds hollow body

10 single arm ring rows(5 each side)

20 sec supinated hang

10 single arm high pulls(5 each side)

 

-Strength-

 

3 sets

 

5 back rack reverse lunges (each leg)

 

8 Single arm DB Row (each arm )

 

1 kneeling palloff series  (each side)

 

 

-WOD-

 

For Time : 10 minute cap

 

21-15-9

 

Push press 95/65

Pull-Ups