-Warm up-


2 rounds


10 shoulder openers

5 Cuban press + oh squat

8 median nerve floss

5 lateral step ups

3 modified rope climbs



-Strength-


Power Snatch + Plus overhead squat


1-1-1-1-1-1-1-1


-WOD-


With a partner


22 minute cap


3 RFT


50 cal row

25 box jump overs

15 power snatches 135/95

10 rope climbs