-Warm Up-


2 rounds


6 high pulls each side

20 sec supinated hang

6 single arm Russian kb swing

8 kb or dumbell strict press

6 median nerve floss



-Strength-


18 minutes


4 sets


6 weighted pull-ups

8 KB waiters press (each side)

12 heavy Russian swings

10 heavy landmine rows


-WOD-



AmRaP 3


12/8 cals row

12 wall balls

9 toes to bar


Rest 3 minutes


Repeat 3x