-Warm Up-


3 min bike or row


2 rounds


10 shoulder openers

5 v- ups

10 shoulder taps

5 single arm dumbell clean and jerk each side


-Strength-


5 sets


3 wall walks

:05 belly to wall hold

:10 lower

5 piked push-ups


-WOD-


Every 4 minutes for 4 sets


7 T2B

14 DB snatches 50/35

21/18 Assault bike cals