-Warm up-

2 rounds

10 shoulder openers

5 Cuban press + oh squat

8 median nerve floss

5 lateral step ups

3 modified rope climbs

-Strength-

Power Snatch + Plus overhead squat

1-1-1-1-1-1-1-1

-WOD-

With a partner

22 minute cap

3 RFT

50 cal row

25 box jump overs

15 power snatches 135/95

10 rope climbs