Warm Up
30x 10m Laps, 30 Ring Rows, 30 Push Ups, 50 Shoulder Rolls
Pec Stretch
Pec Stretch
Strength
Shoulder Press
Max Shouder Press
5 x 3 : 80-90%
WOD
Gen WOD 1
4 Rounds
20 Ring Rows
20 KB Swings Russian
20 KB Lunges
20 x 10m Laps
20 Ring Rows
20 KB Swings Russian
20 KB Lunges
20 x 10m Laps
