-Warm up-


2 rounds

5 inchworms + push up

8 banded pull aparts

5 dumbell push press

8 FP-1

1 min bike



-Strength-


4-5 sets


8 Incline DB rows

Superset with

12 bent over reverse flies (pinkie turned out)

Superset with

40m single arm overhead carry



-WOD-


7 rounds


1 minute bike - max cals

1 minute GOAT work/practice

1 minute rest



Goat work includes but is not limited to...


HsPu

Hand stand holds

Hand stand walking

T2B

Kiping pull-ups

Butter fly pull-ups

Muscle ups (any of the transitions)

Ring dips

Pistols

Double unders

Regular push-ups

Really any skill movement