-Warm Up-

 

3rds

 

10 band face pulls

5 walk outsclimbers with a push up each walk out

10 ring rows

20 mountain 

 

-Strength-

 

3-4 sets

 

10 standing DB hammer curls

8 seated  DB Arnold press

10 supinated bent over rows

 

 

-WOD-

 

AmRaP 15

 

15 cals row

10 floor press 135/95