Warm Up: – AMRAC 8
10 S/A kb swings (each arm)
10 kb lunges (goblet hold)
10 ring dips @ 2211
30 sec rack position stretching (each arm)
Strength: – Front-Rack lunges
5 X 10 (build as you go)
Perform 2 Rev, then 2 forward, repeat
WOD: – 3 rounds for time:
40 air squats
20 clapping pushups
10 press-in-snatch (sots) @ 95/65
