-Warm Up- 

2 rounds

10 shoulder openers

5 Cuban press (light weights 2.5 or 5)

8 overhead lunges 35/25 plate

100m row

-Strength- 

2 power clean + 1 push jerk

60 % 2+1

65 % 2+1

70 % 2+1

75 % 2+1 x 2

-WOD- 

For Time : 

3 rounds

500m row

10 HSPU

20 pistols