-Warm Up-

 

3  rounds

 

250 m row

4 Kb Press each side

:20 handstand/plank hold

8 shoulder openers

8 heavy Russian swings

 

 

-Strength-

 

4 sets not for time - Rest as Needed

 

12  Double DB curls

12 glute ham raises

20 box dips (not rings)

 

-WOD- 

 

 

 

3 RFT

 

400m run

25 HsPu

25 KBS