-Warm Up-


2 rounds


10 Canoes

8 banded pull apart a

10 groiners

8 Cuban presses

5 single arm push press each side with 2 sec pause at the top of each rep



-Strength-


Push Press


5 @ 75 %

3 @ 85 %

1 @ 90+ %

1 @ 90+ %

1 @ 90+ %

 

-WOD-


For time : 


30-20-10


Wall ball 30/20

Hang Power Snatch 95/65