Warm Up: 6 minutes AMRAP Of:

5 Lateral Box Step Ups each leg

5 High Pull each arm @light weight

5 Inch Worm

Strength: 21 minutes EMOM Of:

#1: 10 Strict TTB / 30 seconds Hollow Hold

#2: 7 Bent Over Row each arm AHAP

#3: 10 Floor Press @2XDB AHAP

WOD: 16 minutes AMRAP Of:

10 Ring Rows (Advanced: One Arm Row each arm)

5 Bench Press @100/80kg

10 One Arm Thruster each arm @22.5/15kg