-Warm Up-

 

2 rounds

 

12 walking lunges

4 Kb Press each side

:20 handstand/plank hold

8 shoulder openers

4 strict pull-ups / ring rows

 

-Strength- 

 

Floor Press

 

12-12-12-12-12-12

 

Bent Over Row (supinated grip)

 

8-8-8-8-8-8

 

Rest as needed between sets

 

 

-WOD-

 

5 RFT

 

10/8 cals bike

10 overhead squats