-Warm Up-
3 rounds
6 Jump Squats
4 Kb Press each side
:20 handstand/plank hold
8 shoulder openers
8 heavy Russian swings
-Strength-
4 sets
8 incline DB bench press
(bench with 3 plates )
Super set
12 supinated bent over rows with slow eccentric
-WOD-
10 min cap
For Time :
Shoulder to overhead
15-12-9-6-3
Back Squat
3-6-9-12-15
