-Warm Up-

3 rounds

20 walking lunges

5 strict HSPU/reg push-up

10 banded good mornings

5 strict pull-ups / ring rows

30 doubles / 1 minute practice

-Strength-

4 sets

10-15 DB bench press

Superset w/

20-30 banded tricep push downs

-WoD- 

AmRaP 9

15 box jumps

10 front squat

15 HSPU