-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