-Warm Up-
3 rounds
150m Row
10 shoulder openers
10 v-Ups
10 Over Head Squats
:20 second hand stand hold
-Strength-
Work up to a 5 rep max Over Head Squat
- taking bars from floor
-WOD-
Alt rounds with a partner
4 rounds each
In a 3 minute window
Row 500m
Max DB thrusters 50/35
Rest 3 minutes
