-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