
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Strict press
3-3-3-3-3
Conditioning–
4 min AMRAP
Row (calories)
4 min AMRAP
Thruster (95#/65#)
4 min AMRAP
T2B
rest 1 min between AMRAPs
Scored for total reps