-Warm Up-

 

3 rounds

 

Bear Crawl down
High Knees down
Butt Kicks down
Frankenstein kicks down
10 push ups
10 Bottom Half Burpees

 

-Strength-

 

Incline Bench press

 

10-8-6-4

*increasing weight

 

Superset Single arm DB row

 

12-12-12-12

*6 on each side

 

-WOD-

 

AmRaP 18

 

With a partner

 

100 cals row

80 burpee box overs

60 pull-ups

40 deadlifts