-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- 

 

Bench Press

 

10-8-6-4-2

 

After each set of bench superset with

 

12 banded face pulls

 

-WoD-

 

AmRaP 8

 

6 burpee box overs

8 double KB clean and jerks

12 pistols