-Warm Up-


3 rounds


5 torso rows each side

3 staggered stance good mornings (empty barbell, each side)

5 inchworms (no push-ups )

5 bottom half Burpee



-Strength-


4 sets


8 supinated chest supported rows

20 DB death march steps (10 each leg)

1 minute toes to wall handstand hold


-WoD-


For Time : 10 minute cap


21-15-9


Hang Power Clean

Ring Dip (strict)