-Warm Up-
3 rounds
100m row
10 shoulder openers
8 scorpion stretches
:20 DB shoulder stretch
-Strength-
Good Mornings
4-4-4-4-4-4
Reverse Hypers
8-8-8-8-8-8
-WOD-
16 minutes :
Alternate Rounds with a partner
250m row
8 hang cleans
6 shoulder to overhead