WOD
Warm-up
2 Sets
10 Banded Pass Throughs
15 Supinated Pull-apart
10 Wall Angel
3 Wall Walk (3sec pause at the top)
Strength
4 Sets
1 Push Press + 4 Push Jerk
200′ Single Arm KB OH Carry (switch arms at 100′)
Conditioning
For Time:
10-20-30-20-10
Calorie Row
4-6-8-6-4
FBB Renegade Row (50/35)
Alternating DB Push Press (L+R=1)
FBB Renegade Row: https://www.youtube.com/watch?v=iqkUO1gdXGY