Pre WOD:

A, 7 sets*1 Rep Bottom Up Back Squats

– Start at 85% of 1 RM and build up weight


30 min Amrap:
5 Shuttle Runs (2*7.5m=1)
15 meter Single Arm Dumbbell Overhead Walking Lunges 1*22.5/15 kg
10 Burpee to target
8 Pull Ups
Rest 1 min between rounds

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