-Warm Up-


2 rds


10 shoulder openers

5 dumbell push press each side

10 ring rows

5 kb high pulls each side

20 sec table top



-Strength-


Strict press



3-3-3-3-3-3



-WOD-


AmRaP 10


12/8 cals assault bike

6 DB shoulder to overhead  50/35

6 pull-ups