-Warm Up-


2 rounds


10 shoulder openers

5 behind the neck presses with the barbell

10 median nerve floss

20 sec handstand hold

5 single arm dumbell oh squats each side




-Strength-


Over Head Squat (building)

*off the rack


3-3-3-3-3-3



-WOD-



For time: x3


15/10 cals assault bike

10 deadlifts 225/155

10 HsPu

15/10 cals assault bike


Rest - 5 minutes


Repeat


Rest - 5 minutes


Repeat