Warm Up
Stretch/mobilize shoulders, hips

5 sets of TGU increasing weight
advanced: x5 windmill at top of TGU

Strength
5 x 5 pull decends @ 8s

Bentover row 10 – 10 – 10

Snatch grip upright row 8 – 8 – 8
Superset with hammer bicep curls

Metcon
CF.18.07.05
2 rounds in partners

1 minute each person, per station

1: SB hold 2: burpees
1: Wallballs 2: plank hold
1: Airbike 2: Dead hang