-Warm Up-

Chipper style

12/10 Cals row

12 groiners (6/6)

12/10 Cals row

12 air squats

12/10 Cals row

12 push ups

12/10 Cals row

-Strength-

Tempo Incline Bench Press*

7-7-7-7

3 down

0 at chest

1 at the top

*super set with

Single arm DB rows 7/7

-WOD-

(17 minutes)

5:00 minute stations

1 minute rest in between

Station 1

2:00 minute hard row

1:00 recovery row

2:00 minute hard row

Station 2

EMOTM 5

5/5 DB snatches (50/35)

10 push ups

Station 3

AmRaP 5

5 Devils press (35/25)

10 box step overs (no DB)