-Warm Up-

3 rounds

12 walking lunges

6 pause goblet squats

12 shoulder taps

6 KB press

40 doubles or 1 minute practice or 1 min practice triple unders

-Strength- 

Incline bench press

10-8-6-4-4

Banded flies

4 sets 8-12

-WoD- 

10 minute cap

2 rounds for time

25 burpees

25 KBS