Warm Up:
Run or Row
3 Rounds
15/10 cal air dyne
10 alt kb snatches
20 crab taps
Strength:
Strict Press
5 @ 50%
5 @ 60%
5 @ 70%
3 x 3 @ 80%
10 @ 65%
WOD:
4 Rounds
10 OH Alt KB Lunge Right Hand (53/35)
10 OH Alt KB Lunge Left Hand
20 KBS (53/35)