-Warm Up-


2 rounds

10 shoulder openers

5 kb presses each side

:20 sec l-hang

5 sumo inchworms with a push up

6 strict pull ups



-Strength-



Strict press

*moderate weight (60-65%)


5-5-5-5


Bench press

*moderate weight (60-65%)


5-5-5-5


-WOD-


Time Cap: 20 minutes


5 RFT


15 pull-ups

20 push-ups

25 sit-ups