-Warm Up-

3 rounds

10 walking lunges with rotation

20 groiners

10 kossack squats

10 reverse lunge with overhead reach

80m single arm oh carry 63/44 (each arm)

-Strength-

A.

Strict press

5-5-5-5-5

@85% of 1 rep max

B.

Single arm DB row

8-8-8-8-8

-WOD-

“Cheif” 

5 rounds

Rest 1 minute between amraps

AmRaP 3

3 power cleans

6 push-ups

9 air squats