-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