Warm Up:
Long Lap
Then 3 Rounds:
10 Qudraped Hip Ext.
:30 sec Hollow Hold/ Hollow Rock
10 Air Squat
10 Push Ups

Mob: 
2 min/side LAX int/ext shoulder rotation
10 Banded Pass throughs

Strength/Skill:
A) BTN Strict press @4112 5,5,5,3,3,3 rest 60 sec between sets.
B) Kneeling SA Arnold Press @2112 4X6/side
C) SA KB FW 4X DNB

 WOD:
5 Rounds
2 Rope Climbs/ 3 get ups
8 KB Rows @2311
Elevator Chin up hold :10 at the top :10 mid :10 hang
20 Russian Twists w/ Med ball

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