Pre WOD:

A, 5 sets*1 Rep Bottom Up Back Squats

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

WOD:

3 Rounds:
5-4-3 min Amrap:
12/10 Cal Row
10 Burpee Over Rower
10 SA Dumbbell Snatches 1*22.5/15 kg
Rest 2 min –
5-4-3 min Amrap:
12 Wall Ball 9/6 kg
10 Box Step Overs 24/20 inch, 1*22.5/15 kg
8 Box Jump 24/20 inch
Rest 2 min –
(5 min, R2, 5 min, R2, 4 min, R2, 4 min, R2, 3 min, R2, 3 min)

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