-Warm Up-

2 rounds

10 Canoes

8 banded pull apart a

10 groiners

8 Cuban presses

5 single arm push press each side with 2 sec pause at the top of each rep

-Strength-

Push Press

5 @ 75 %

3 @ 85 %

1 @ 90+ %

1 @ 90+ %

1 @ 90+ %

-WOD-

For time : 

30-20-10

Wall ball 30/20

Hang Power Snatch 95/65