-Warm Up-


2 RNDS


1 min bike/ ski/row

5 kneeling jumps

10 upper extremity nerve floss

5 push ups

5 kb thrusters each side



-Strength-


4-5 sets


8 Supinated Bent over row

(pull high above the chest)


8 Plate front raises


10 DB pull-over


-WOD-



AmRaP 9


6 power cleans

3 thrusters