-Warm Up-


2 rounds


5 goblet squats with 2 sec pause at the bottom

10 shoulder openers

5 kb high pulls

20 sec L-hang

5 single arm dumbell rows


-Strength-


Pause Back Squats


7x2


Bent Over Rows


4x8



-WOD-


AmRaP 12


10 Hang Squat snatches 

10 alt overhead reverse lunges

20 T2B