Warm Up
Pigeon/Lizards
Bear crawl down
Bear crawl backwards
Crab walk down and back
100 jumping jacks
Strength
Shoulder press
5 rounds 45/35
1 min. max effort reps
1 min. rest
WOD
12 min. AMRAP
200m run
10 DB snatch 40/20
10 sit ups
Post
60 ring hold leg lifts
Mobility ball in pecks/shoulders