-Warm Up-
2 rounds
6 kb high pulls
6 strict kb press
10 bottom half burpees
8 median nerve floss
5 medball cleans
-Strength-
4 sets
6 -1/2 kneeling landmine press(each side)
8 – Chest supported supinated bent over rows
10- empty barbell curls
-WOD-
AmRaP 9
1-1-1,2-2-2, 3-3-3 , 4-4-4, etc..
Hang Clean
Push jerk
Burpee (not bar hop)
135/95
