-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