Warm Up:
800m Row
3X's 10 band pull aparts
10 Band tricep pull downs
:45 sec plank hold

Mob: 
2min/side LAX Ball Posterior Shoulder Smash

Strength: 
A1) Half kneeling KB clean to OH press; 6-8/arm x 3; rest 30 sec
A2) Quadruped Elbow to Knee, Cross Body: 10 reps/side x 3; rest as needed

WOD
5 Rounds NFT
Row 150m
10 elevator push up – pause 3 places
SA ring hang x 15 sec/arm
Z press @2112; 12,10,8,6; rest 30 sec

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