STRENGTH

4 rounds of
10/10 Bench Supp. DB Bent over Row
10/10 SA KB Strict Press
1' Rest

WOD

40" ON 20" OFF x 3 sets (12 min)
Target Burpee
KB Russian Swing@16/12kg
Single Under
Lateral Box Step Over

Rx+:
Burpee Pull up
KB Russian Swing@24/16kg
Double Under
Lateral DB Box Step Over @1x22.5/15kg

ACCESSORY

3 rounds of:
10/10 Banded Shoulder Int.
Rot. at 90 deg
45s Plank on Palm