Warm Up: 200 meter run

2 Rounds Of:

10 Ring Rows

10 Yoga Push Ups

10 Empty Bar Strict Press

30 seconds Dead Hang

Strength:  Strict Press + 3 Push Press

6 Sets to build to a heavy complex.

WOD: 12 minutes AMRAP Of:

12 Deadlift @100/70kg

15 AbMat Sit Ups

17 RKBS @24/16kg