Warm Up:
9 min EMOM
Min 1 - 5 broad jumps
Min 2 12 RKBS
Min 3 :30 row (mod pace) 

Mob: banded shoulder mob

Strength: 
A. 3X8/side Weighted Box Step Downs DB's at sides, start at top of box, then with control, step foot down to floor
B. Weighted Push Ups 3x 6-10 reps @ 20X1 tempo
C. 3x10 Bent over DB row

WOD:
16.2  7 minute AMRAP
10 power snatches 75/55
3 bar muscle-ups
*Sub 3 dips +3 pullups/ ring rows

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