-Warm Up-


2 rounds


10 groiners

6 goblet squats with 2 second pause

10 sciatic nerve floss

10 good mornings (empty barbell)

6 shoulder openers



-Strength-


3-4 rounds NOT FOR TIME


:45 hollow hold


20 Russian step ups (total)


10 strict chin ups


-WOD-


2 RFT


60 doubles

40 wall balls

30 Russian Kb swings

20 C2B