-Warm Up-


3rds


20m OH carry

5 single arm kb press each

10 back extensions

5 single arm ring rows each side



-Strength-


Strict press



7-5-3-2-2


*building in weights



-WOD-



EMOTM 15


Minute 1: 15 sit-ups

Minute 2: 10 Sh to Oh 135/95

Minute 3 : 5 bar Muscle Ups