-Warm Up-

2 rounds

6 high pulls each side

20 sec supinated hang

6 single arm Russian kb swing

8 kb or dumbell strict press

6 median nerve floss

-Strength-

18 minutes

4 sets

6 weighted pull-ups

8 KB waiters press (each side)

12 heavy Russian swings

10 heavy landmine rows

-WOD-

AmRaP 3

12/8 cals row

12 wall balls

9 toes to bar

Rest 3 minutes

Repeat 3x