-Warm Up-
3 rounds
-10 shoulder openers
-5 oh eccentric wrist extension
-5 Cuban press overhead squat
-5 squats with toes on plates
-5 with heels on plates
-3 wall walks
-Strength-
Over Head Squat
5-5-5-5
-WoD-
AmRaP 8
6 HsPu
12 Hang power cleans