-Warm Up-



2 rounds


6 kb high pulls

6 strict kb press

10 bottom half burpees

8 median nerve floss

5 medball cleans



-Strength-


4 sets


6 -1/2 kneeling landmine press(each side)


8 - Chest supported supinated bent over rows


10- empty barbell curls



-WOD-



AmRaP 9


1-1-1,2-2-2, 3-3-3 , 4-4-4, etc..


Hang  Clean


Push jerk


Burpee (not bar hop)


135/95