-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