Warm Up: 400 meter Run

10X3-Way SPT

10 Wall Squats

10 Yoga Push Ups

75 Second Dead Hang

10 empty bar OHS 2 second pause @the bottom

Strength: 17 minutes to establish your 10RM OHS.

*Be smart. Know approximately what you're aiming for and don't go crazy. Form comes first!

WOD: 3 RFT Of:

12 R Arm Alternating OH Lunges @22.5/15 kg DB Or 24/16kg KB

12 Body Weight Bench Press

12 L Arm Alternating OH Lunges @22.5/15 kg DB Or 24/16kg KB

Time Cap: 14 minutes.