-Warm Up-


2 rounds


10 canoes

6- single arm kb presses

6- kb high pulls

3- wall walks

8 alternating jumping lunges




-Strength-



1 and 1/2 strict press


3-3-3-3-3



-WOD-


AmRaP 20


With a partner


20 strict HsPu

(box or seated DB strict press)

40 box jump overs

60 Single arm KB Snatch

(No more then 10 on each side)

80 over head lunges