-Warm Up-
2 rounds
5 goblet squats with 2 sec pause at the bottom
10 shoulder openers
5 kb high pulls
20 sec L-hang
5 single arm dumbell rows
-Strength-
Pause Back Squats
7×2
Bent Over Rows
4×8
-WOD-
AmRaP 12
10 Hang Squat snatches
10 alt overhead reverse lunges
20 T2B
