-Warm Up-

3 rounds

6 dumbell push press with 2 sec pause at the top

6 high pulls

6 v-ups

20 sec supinated hang

6 rock adductor stretch

-Strength-

Strict Press 6×3 (increasing weight)

Superset with

Peg Board Pull-Ups 6×3

-WOD-

AmRaP 9

12 DB hang clean and jerk  

12 Toes 2 Bar