-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
