-Warm Up-
7 shoulder openers
5 KB presses
7 calf raises
5 pause goblet squats
-Strength-
Hollow body DB Flys (palms up)
hollow body reverse DB Flys (palms down)
Supinated Rows
8-8-8-8-8
Alternating DB press
8-8-8-8-8
-WOD-
3 rounds
1 minute at each station
Max Back Squat
1 minute rest
Max Doubles/Singles
1 minute rest
Max Hang Cleans
1 minute rest