Warm Up: 3 Rounds Of:

30 seconds Supinated Dead Hang

10 Yoga Push Ups

10 Standing SPT

10 KB Halo each side @light KB

Strength: Bench Press

2X5 @70%1RM

2X3 @80%1RM

3X1 @90%1RM

*Rest 90 seconds between all sets.

WOD: 14 minutes AMRAP Of:

400 meter Run

12 Deadlifts @120/80kg

2 Rope Climbs

12 (6R/6L) Box Step Ups @60/50cm & 2XDB @15/10kg