-Warm Up-


2-3 rounds


5 sumo inch worm+push up

10 median nerve floss

20 sec supinated hang

5 single arm ring rows

10 kossack squats


-Strength-


Bench press


7-7-7-7-7


Then


4 rounds (not for time)


10 DB Curls

Rest 1 minute

15 DB hammer curls


*Rest as needed between rounds



-WOD-


For time : 10 minute cap


21-15-9


X3 Doubles /X5 Singles

Abmat sit-ups

Pistols