-Warm Up-


2 rounds


6 kb high pulls with 2 sec pause at the top

6 boot straps

10 shoulder openers

6 single arm push press each side

6 single are ring rows each side



-Strength-


Chest supported bent over rows


8-8-8-8


Super set with single arm overhead carry


40m


(20m Down/back each arm)



-WOD-


5 rounds


Max push Press


REST 2 MINUTES


Max Strict Pull-ups


REST 2 MINUTES


Score = Total Reps