-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-
Floor Press
12-12-12-12-12-12
Bent Over Row (supinated grip)
8-8-8-8-8-8
Rest as needed between sets
-WOD-
5 RFT
10/8 cals bike
10 overhead squats