Warm Up: 400m Run

10 Each 3-Way Shoulder Pass Through

10 Cuban Press

2 Rounds Of:

30 Second Supinated Grip Bar Hang

10 Band Pull Aparts

10 Squat Press Outs @light KB 

Strength: Chin Ups 5-5-5-5.

*Follow each set with ME Weighted Push Ups @20/10kg (RX+: 25/20kg) ** Make sure to keep a hollow position!

WOD: 10 minutes AMRAP Of:

20 Thrusters @20/15kg

15 Medball Clean @20/14lbs

10 KB SDHP @24/16kg

Cash Out: For Quality, not time:

10 Single Leg KB Deadlifts @32/24kg KB – Left Leg

200m Farmers Carry @32/24kg KB – Left Arm

30 Second Supinated Grip Dead Hang

10 Single Leg KB Deadlifts @32/24kg KB – Right Leg

200m Farmers Carry @32/24kg KB – Right Arm

30 Second Supinated Grip Dead Hang