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Warm Up:  

Down and Backs

3Rounds  
10/10 Trunk Twists W band
15 Pull aparts

Performance:

5 Sets for Load

3 Strict Press + 3 Push Press
Superset w/ low bar rows or chainsaws 6/6

OTM x 6

Complete 7 Pull Ups + 7 Db Push Press
*if 7 pull ups is too many scale down
CASHOUT:  3 x 10 GHD Sit Ups 

Fitness: 

30 sec on 30 sec off

  • Row 
  • Wall Ball 
  • Ball slam 
  • Step up w/ Curl 
  • Med Ball sit up 

3 Min each station.   
2 min each station
1 min each station

Score = reps