-Warm Up-
2 rounds
10 shoulder openers
6 oh eccentric wrist extension
6 btn presses
6 single arm dumbell push press
6 push ups
10 walking Samson lunges
-Strength-
1 push jerk + 2 splits
*3 second pause in the dip – every rep
-WOD-
3 RFT
10 Front rack lunges
10 shoulder to over head
10 ring dips
