-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