-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
