Warm Up
Shoulder openers
100 jumping jacks
30 lunges
30 scorpions
20 dead bugs
50 jumping jacks
Strength
Push press
10 @ 30%
6 @ 50%
3 @ 80%
Max out
WOD
12 min. AMRAP
20 DB snatch
20 Mtn climbers
200m run
Post
50 russian twists with med ball 20/10
50 weighted sit ups