Warm up / Mobility

200m Med Ball Crush
200m Farmer Carry

Strength

3 x Triple crush shoulder work ES

3 x 10 BB Z Press

Superset

3 x 8 ES DB Gorilla Row
3 x 8 DB Skull crushers

WOD

EMOM 10

5 push ups
10 sit ups
15 squats

* 1 min rest *

9 – 15 – 21

1 arm OH Lunges
Burpee over DB