-Warm Up-


2 rounds


10 shoulder openers

6 oh eccentric wrist extension

6 btn presses

6 single arm dumbell push press

6 push ups

10 walking Samson lunges


-Strength-


1 push jerk + 2 splits


*3 second pause in the dip - every rep


-WOD-


3 RFT


10 Front rack lunges

10 shoulder to over head

10 ring dips