STRENGTH / FOUNDATION

10:00:

3 ARM BAR L/R

10 PULLAPART

10 W EXTERNAL ROTATION

5 ACTIVE SHOULDER HANG

THEN,

10:00:

3 FLOOR PRESS

WOD

4 ROUNDS, 20:00 CAP:

10 DB PUSH PRESS L/R 50/35 (RX+ 15 HSPU)

15 PULLUPS

10 DB HANG SNATCHES L/R

15/12 CAL ROW / MOD: 12/9 OTHER MACHINE

COOL DOWN