-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