Warm up
5 rounds
3 Cuban press
3 swimmers
3 prone press
15 band pull aparts
Strength
One arm dB Z press
Windmill
Pendlay row
Bent over lateral raise
6 sets of 5-8
Wod
Amrap 15
20 hspu
100 m walking lunge
20 toes to bar
Warm up
5 rounds
3 Cuban press
3 swimmers
3 prone press
15 band pull aparts
Strength
One arm dB Z press
Windmill
Pendlay row
Bent over lateral raise
6 sets of 5-8
Wod
Amrap 15
20 hspu
100 m walking lunge
20 toes to bar