-Warm Up-

 

2 rounds

 

20 sec supinated hang

5 burpees

20 meters over head carry on each arm

5 one arm ring rows each side

5 v ups

 

 

-Strength-

 

 

Incline DB bench press

 

8-8-8-8

 

Bent over barbell Row

 

10-10-10-10

 

 

-WOD-

 

 

AmRaP 16

 

40 wall balls 20/14. 10/9

30 DB Snatch 50/35

20 t2b

10 Burpee lateral hops over the DB