-Warm Up-
2 rounds
200m run
10 shoulder openers
6 strict pull ups/ring rows
10 walking Samson lunges
6 goblet squats with 2 second pause
10 sciatic nerve each leg
-Strength-
Pause Back Squats
7×1 @ 80-82.5%
*2 second pause in the bottom
-WOD-
5 RFT
6 hang power snatch
6 ring muscle ups