-Warm Up-
2 rounds
12 walking lunges
4 Kb Press each side
:20 handstand/plank hold
8 shoulder openers
4 strict pull-ups / ring rows
-Strength-
Palloff press
6-6-6-6 each side
Weighted Sit-ups with KB
10-10-10-10
Back Extensions
8-8-8-8
-WOD-
AmRaP 8
20/15 cals rower
10 burpee box jump overs