-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