-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