-Strength-
20 min for quality
10 1 arm kneeling Landmine press Left
10 1 arm kneeling Landmine press Right
10 1 arm Torso Row Left Arm
10 1 arm Torso Row Right Arm
5 kettle bell windmill left
5 kettle bell windmill right
30 Second supinated grip hang
-WOD-
AmRaP 16
With a partner alt rounds
6 burpees
4 hang power cleans
After each athlete completes 3 rounds the weight goes up by (10# on each side / total of 20)
Post Wod Cool Down
3 rounds
1 min bike/row/ski
20 sec table top
10 sciatic nerve floss each side
5 dead bugs each side or 30 sec bent knee hollow body hold
