-Warm Up-

2 rounds

10 shoulder openers

5 kb presses each side

:20 sec l-hang

5 sumo inchworms with a push up

6 strict pull ups

-Strength-

Strict press

*moderate weight (60-65%)

5-5-5-5

Bench press

*moderate weight (60-65%)

5-5-5-5

-WOD-

Time Cap: 20 minutes

5 RFT

15 pull-ups

20 push-ups

25 sit-ups