-Warm Up-
3 min bike or row
2 rounds
10 shoulder openers
5 v- ups
10 shoulder taps
5 single arm dumbell clean and jerk each side
-Strength-
5 sets
3 wall walks
:05 belly to wall hold
:10 lower
5 piked push-ups
-WOD-
Every 4 minutes for 4 sets
7 T2B
14 DB snatches 50/35
21/18 Assault bike cals
