-Warm Up-


2 rounds


200m run

10 shoulder openers

6 strict pull ups/ring rows

10 walking Samson lunges

6 goblet squats with 2 second pause

10 sciatic nerve each leg


-Strength-


Pause Back Squats


7x1 @ 80-82.5%


*2 second pause in the bottom


-WOD-


5 RFT


6 hang power snatch

6 ring muscle ups