-Warm Up-


2 rounds


10 shoulder openers

8 upper extremity nerve floss

5 single arm push press with 2 sec pause at the top

20 sec table top

1 min row


-Strength-


Turkish getups


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


After each set 20 Russian twist


-WOD-


16 minutes


AmRaP 4


8/6 cals rower

8 burpees over the row

Max Power Clean and Jerks 135/95


Rest 2


Repeat 2 more Times