-Warm Up-


2 rounds


6 Cuban press+ohs (pvc)

6 kb high pulls

10 kossack squats (bar on back)

6 btn push press

6 oh eccentric wrist extension



-Strength-


Over head Squats

(Off the rack)


Work up to a heavy complex


2 pause OHS (2 In the bottom)

+

2 OHS no pause



-WOD-


Every 4 minutes x 20 minutes

(5 rounds)


4 power snatches

8 ring dips

16 wall balls