A1. Dumbbell Seated Shoulder Press 4 x 5-10

5-10 Dumbbell Seated Shoulder Press
5-10 Dumbbell Seated Shoulder Press
5-10 Dumbbell Seated Shoulder Press
5-10 Dumbbell Seated Shoulder Press

with 3sec. eccentric

A2. Supinated Barbell Bent Over Row 4 x 6-10

6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row
6-10 Supinated Barbell Bent Over Row

B. MetCon

12min AMRAP of:
12cal Row
12 DB-walking lunges
8 Burpees

A. Skill and Strength

Backsquats + Sealwalk

B. Wod

Amrap10

2 wallwalk
4x5m burpee shuttle run
8 Ringrows
4x burpee shuttle run