-Warm Up-

 

3 rounds

 

8 reverse lunges

6 boot straps

10 shoulder openers

10 overhead squats

 

-Strength- 

 

Over Head Squat

 

3 sec pause in the bottom

 

3-3-3-3-3

 

 

-WOD- 

 

AmRaP 10

 

21 KB swings

7 HSPU

 

Rest 5 minutes

 

AmRaP 10

 

7 Pull-Ups

21 push Press