Pre WOD:

A, 7 sets*1 Rep Bottom Up Back Squats

– Start at 80% of 1 RM and build up weight

WOD:

Aerobic Intervals:
1, 5 min Amrap:
12 Box Jump 24/20 inch
30 m Double KB Front Rack Carry 2*24/16 kg (7.5 m segments)
2, 5 min Amrap:
Max Cal Row
3, 5 min Amrap:
10 Shuttle Run (7.5 meter)
12 Wall Balls 9/6 kg
4, 5 min Amrap:
Max Cal Row
5, 5 min Amrap:
10 Shuttle Run (7.5 meter)
12 Reverse Burpees
* rest 2 min in between intervals

Post WOD:

Shoulder Accessories:
3 Rounds:
12/12 Single Arm Dumbbell Lateral Raises
12/12 Single Arm Seated Dumbbell External Rotation
60 sec Supinated Passive Hang