-Warm Up-
2 rounds
10 shoulder openers
5 behind the neck presses with the barbell
10 median nerve floss
20 sec handstand hold
5 single arm dumbell oh squats each side
-Strength-
Over Head Squat (building)
*off the rack
3-3-3-3-3-3
-WOD-
For time: x3
15/10 cals assault bike
10 deadlifts 225/155
10 HsPu
15/10 cals assault bike
Rest – 5 minutes
Repeat
Rest – 5 minutes
Repeat
