Bullet Proof the Shoulders use as the warm up
2x
:20 Bike or rower
10 Banded Pull Aparts
then
2x
10 Banded Flies
5 Yoga Push Ups
20 Cross Body Mountain Climbers
then
2x
20 yd Reverse Crab Walk or :20-:30 Hold
1 :10 Dead hang Chin Up
:20 Handstand Hold
Strength
Bench 5.3.1@75/85/95**
***Based off 90% of your 1RM that you have added 5# to
WOD
400m Run Buy In
3 x
10/10 Single Arm Db/KB Clean + STOH
10 Up Downs (Burpee no push up, no clap)
10 T2B
400m Run Buy Out