-Warm Up-

 

 

2 rounds

 

10 shoulder openers

5 Cuban press+oh squat

5 kb high pulls each side

5 Russian kb swings

10 groiners

 

-Strength- 

 

Over Head Squat

 

1-1-1-1-1-1-1

 

-WoD-

 

AmRaP 10

 

15/2 cals assault bike

15 sumo deadlift high pull 75/55