Pre WOD:

A, Power Clean 3-3-2-2-1-1-1

Start at 65% and build up to todays heavy


Partner WOD:
Amrap 30 min
Run, 400 m
20 Dumbbell Power Man Maker, 2*22.5/15 kg
Dumbbell Farmers Carry, 2*22.5/15 kg, 150 m

Post WOD:

3-5 rounds for quality of:
12 Dumbbell Reverse Flies
12 Dumbbell Flyes
12 Dumbbell Bench Press

Adjust weight to 2-3 reps in reserve in every set