Warm Up:Foam roll lats for 2:00 Foam roll thoracic back for 1:00 then.. 3 Rounds: :20 second Samson Stretch each side :20 seconds AbMat Sit-Ups :20 seconds Air Squats :20 seconds of Scap Retractions off pull-up bar

Primer: 3 sets of 7 behind the neck push press- empty bar :25 hollow hold then... 3 sets of 3 reps dip drive- building load https://www.youtube.com/watch?v=u2FIHSIhIhI&index=76&list=UUt9Dwc7NFFRuGaB3gJsBJQQ

Skill: push press 4 sets of 6 reps across - means keep the same weight for all sets WOD: 4 RFT 50 ft. Overhead walking lunges with plate 45/25# 10 pull ups 10-12-14-16 KB Deadlifts 72/53 each hand *KB DL is the only exercise that changes per round. 10 reps the first round, 12 the 2nd...