-Warm Up-


2 rounds


8 inchworms +push ups

20 sec top of the chin up hold

5 lateral step ups

20 plate hops

8 banded tricep extensions

10 reverse step lunges


-Strength-


Close grip bench press


10-10-10-10


Superset with


Chin ups


8-8-8-8



-WOD-


AmRaP 8


8 HsPu

40 doubles

12 pistols (6/6)