-Warm Up-

3 rounds

10 shoulder openers

5 Kb presses

10 air squats

5 Kb high pulls

30 doubles / 30 singles

-Strength- 

Double KB hang clean and jerk

5-5-5-5-5

-WOD- 

AmRaP 12

6 rounds

12 DB shoulder to over head

50 doubles / 75 singles

Remaining time max Bar Muscle ups