-Warm Up-


2 rounds


2 wall walks

5 single arm kb deadlifts each side

8 deadbugs

20 sec supinated hang

5 medball cleans



-Strength


EMOTM 10


3 deadlifts @ 50 % of Max

+

10 Shoulder taps in a handstand/box

Or

20 shoulder taps in a plank


-WOD-


For time: 12 min cap


21-15-9


Wall balls

T2B

Hang Power cleans 115/80