-Warm Up-

 

3 rounds

 

20 walking lunges

5 strict HSPU/reg push-up

10 banded good mornings

5 strict pull-ups / ring rows

30 doubles / 1 minute practice

 

-Strength-

 

4 sets

 

10-15 DB bench press

 

Superset w/

 

20-30 banded tricep push downs

 

-WoD- 

 

AmRaP 9

 

15 box jumps

10 front squat

15 HSPU