Warm Up
Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6

Followed by…

Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards



Mobility:
3-5 eccentric pull ups work on 5+ seconds to descend
parallette shoulder extensions x 10
wrist stretches x 1:00


Skill: strict press
4 sets of 4 reps starting at 35% bench press weight and building

WOD
7,6,5,4,3,2,1
barbell bent over rows 135/95 115/75
burpee over barbell
strict pull ups- banded or not
after each set of reps complete a 45 second wall sit