-Warm Up-

Row 3 min

2 rds

8 shoulder openers in the bottom of a squat

8 Cuban press

8 overhead squats

8 eccentric ankle dorsiflexion

8 kossack squats

-Strength-

Snatch Balance + Overhead Squat

                  (Off the rack)

(1+1) x 6 sets

-WOD-

5 Rounds each for time

Row 500

Rest 3 minutes