Warm Up:
4 Sets
DNB Bear Crawl
8 Half Kneeling KB Press (pause 3 sec at the top
10 steps/side Monster Walk
10 side plank reach under 

MoB: Athlete Choice 

Strength/Skill: 
4 sets:
8 @30X0 (tempo) Glute Bridge DB Press
rest :30
8 @ 20X2Dual Arm DB Prone Row
rest:30
8 Band Pull Aparts
rest :30
:45 Ring Plank (external rotation in shoulder) 
rest :30

WOD:
4 RNFT
:50 Wall Sit
12 Ring Push Ups
8/arm SA DB Snatch

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