WOD

Warm-up
Dynamic Stretch/Warm-up

2 Sets
5e/dir Tall Kneeling KB Halo
6e/side Half Kneeling KB Windmill Press
5e/side Tripod w/ Overhead Reach

(1) https://www.youtube.com/watch?v=4frRMFUlaFs
(2) https://www.youtube.com/watch?v=x5i2CkImNck

Strength
2 Push Press + 2 Push Jerk
PAUSED Push Press/Jerk (pause 2sec in the dip and 2sec overhead)

Warm-up, then 4 Working Sets (building as able)

Conditioning
4 Rounds x Every 3 Minutes Complete:
2 Wall Walk | 3 Wall Walk
5 HR Push-up | 10 HR Push-up
8 Supinated Body Row | 12 Supinated Body Row
12 KBS (53/35) | 15 KBS

(Remainder of the 3 minutes is used as rest)

Supinated Body Rows: https://www.youtube.com/watch?v=zbLAEQ3e9gw

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