-Warm Up-
2 rounds
10 Samson walking lunges
20 seconds hollow body
10 single arm ring rows(5 each side)
20 sec supinated hang
10 single arm high pulls(5 each side)
-Strength-
3 sets
5 back rack reverse lunges (each leg)
8 Single arm DB Row (each arm )
1 kneeling palloff series (each side)
-WOD-
For Time : 10 minute cap
21-15-9
Push press 95/65
Pull-Ups
