Warm-up
500m Row
Then
2 Rounds
10 Bandy Side Steps Each Direction
10 Bandy Good Mornings
10 Bandy Press
Strength
E3MOM15
5 Front Squats
WOD
500m Row
21 Shoulder to Overhead 135|95
500m Row
15 Shoulder to Overhead
500m Row
9 Shoulder to Overhead
Level 2- 115|75
Level 1- 95|55
ADV – 155|105
Extra Work
2 Rounds
100 Dubs
10/7 Muscle Ups
100’ HS Walk
Rest 3 Mins between sets
Scaled – Banded Bar Muups or 2x C2B & 5 Wall Climbs