Warm Up:
500m Row
3 Rounds:
10 DB Push Press
10 Air Squats (2nd round do jump squats) 
10 Ring Rows
 

MOB: 2 min OLY Wall Squat 

Strength/ Skill: 
4 sets of:
Single Arm Overhead Press x 8-10 reps each arm
Superset one arm dumbbell rows x 8 each arm
Rest 2-3 minutes

WOD:
21-15-9
OHS 115/75
Burpee Box Jump 

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