-Warm Up-
3 rounds
:20 HS hold
10 thoracic squat openers
:20 second supinated hang
10 banded good mornings
:20 table top
-Strength-
Work up to a heavy triple on each arm
Single arm DB Thruster
3-3-3-3-3-3
-WOD-
15 minute cap
21-18-15-12-9-6-3
Kb swings
Toes to Bar
Lunges (total)
