Warm Up
Shoulder mobility with ball
2 min. run around room/400 and back with high knees etc...
2x 20 good mornings
20 tin shoulders
20 Russian KB swings
Strength
6 min. abs - coach's choice
WOD
4 rounds
3 min. AMRAP
5 hang cleans
5 push press
10 bar hop overs
1 min. rest between rounds
Post
5 mins. coach's choice