-Strength-


20 min for quality


10 1 arm kneeling Landmine press Left 

10 1 arm kneeling Landmine press Right 


10 1 arm Torso Row Left Arm 

10 1 arm Torso Row Right Arm 


5 kettle bell windmill left 

5 kettle bell windmill right 


30 Second supinated grip hang


-WOD-



AmRaP 16


With a partner alt rounds


6 burpees

4 hang power cleans


After each athlete completes 3 rounds the weight goes up by (10# on each side / total of 20)



Post Wod Cool Down


3 rounds


1 min bike/row/ski

20 sec table top

10 sciatic nerve floss each side

5 dead bugs each side or 30 sec bent knee hollow body hold