-Warm Up-


3 rounds


6 scap pull ups

6 beat swings

6 prone 3 months position lifts

20 sec table top


-Strength-


3 sets


12 wide grip chest supported row

12 single arm DB rows (each arm)

21’s  (7 bottom to half, 7 half to top, 7 full)


-WOD-


AmRaP 8


8 front squats 115/80

6/4 bar muscle ups

(X2 pull-ups)