-Warm Up-


3 rounds


6 dumbell push press with 2 sec pause at the top

6 high pulls

6 v-ups

20 sec supinated hang

6 rock adductor stretch


-Strength-


Strict Press 6x3 (increasing weight)

Superset with

Peg Board Pull-Ups 6x3



-WOD-



AmRaP 9


12 DB hang clean and jerk  

12 Toes 2 Bar