Warm Up-

Row 500m
90 Seconds each
Couch Stretch
Pigeon
Shoulder stretch (arm in band)

Strength-
Strict press
EVERYONE grab an empty bar, hold proper overhead locked out position. Head through
7,7,7,7,7

Wod-
18 Minute Cap
1000 meter row buy
Then Amrap of
4 Clean and Jerk 185/135
8 burpees over your bar
Run 200m