-Warm Up-

 

2 rounds

 

10 shoulder openers

10 Cuban presses

5 single arm presses (with a 2 sec pause at the top of each rep)

5 beat swings

5 torso rows

 

-Strength-

 

Strict press

 

4-4-4-4

 

Push press

 

4-4-4-4

 

 

-WOD-

 

With a partner :

 

For time : 25 minute cap

 

100 push jerk 

60  Pull-ups