-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