-Warm Up-

2 rds

10 shoulder openers

5 dumbell push press each side

10 ring rows

5 kb high pulls each side

20 sec table top

-Strength-

Strict press

3-3-3-3-3-3

-WOD-

AmRaP 10

12/8 cals assault bike

6 DB shoulder to overhead  50/35

6 pull-ups