-Warm Up-
2 rounds
10 shoulder openers
10 Cuban presses
5 single arm presses (with a 2 sec pause at the top of each rep)
5 beat swings
5 torso rows
-Strength-
Strict press
4-4-4-4
Push press
4-4-4-4
-WOD-
With a partner :
For time : 25 minute cap
100 push jerk
60 Pull-ups