-Warm Up-

 

3 rds

10 single arm ring rows

5 high pulls each side

5 diamond push ups

30 single unders

 

 

-Strength-

 

Overhead tricep extension

 

*use single DB with both hands

 

12-12-12-12

 

Double KB curl

 

8-8-8-8

 

-WOD-

 

 

AmRaP 12

 

5 pull-ups (strict)

10 push-ups

30 doubles