-Warm Up-

3 rounds

10 shoulder openers

5 cat cows

5 push-ups

10 banded straight arm pull downs

-Strength- 

Bench press

3-3-3-3-3-3

Bent over lateral raises

8-8-8-8-8-8

-WOD- 

For Time : 8 minute Cap

30 cals assault bike

20 burpee box jump overs 

10 D-Ball cleans