Warm Up:
2X's:
Short lap or 500m Row
10 PVC Pass Throughs
10 PVC Halos
10 PVC Muscle snatch
10 PVC OHS

Mob:
3 min T-spine Foam Roller smash and extension

Skill/ Strength: 
OHS (from rack)
Warm Up, Then Every 2:00 min for 7 sets
3-3-3-2-2-1-1 (build in weight) 

WOD: 
15 min EMOM
Min 1 NJ Sprint/ 150m Row
Min : 15 Wall Ball 20/14
Min 3 5/4 Bar Muscle Up's or 3 pull ups 3 dips

Comment