-Warm Up-


2 rounds


10 walking Samson lunges

5 single arm push press

10 inverted rows

5 deadbugs each side

10 medball cleans


-Strength-


3-4 sets


10 weighted KB sit-ups

1 minute single leg wall sit (:30 each leg)

10 behind the neck lat pull downs


-WOD-


AmRaP 20


20 cals rower

15 wall balls

10 push press 95/65

5 C2B pull ups