Warm Up
2 rounds
300m run
5/side half kneeling KB bottom up press
5/side half kneeling KB halos
5/side tall kneeling to standing- choice to hold KB

Mobility
shoulder warm up- yellow mini-band for A & B
A. shoulder driver x 30 seconds
B. wall clock x 1 rotation of the clock
C. child's pose with lat stretch x 30 seconds/side- reach arms out at 10:00 & 2:00


Primer
Every 3:00 x 5 sets
run 200m
8 push press
build to a heavy set of 8

WOD
"Up Down"
1,2,3,4,5,6,7,8,9,10 TTB of hanging knee raises
10,9,8,7,6,5,4,3,2,1 wall balls 20/14