Warm Up

 High knees down
butt kickers back
lunge with twist down
allegator walk back
Inch worms down
burpee braod jump back
cossack squat x 10
bowler squat x 10
ring row x 10
kip swing x 10

Strength

1a)
BS 3 x 4 @ 80- 85%

1b)
bent over DB row 3x20

WOD

30 Devil press FT (50/35)
(10 min cap)

rest 5

9-6-3
rope climb
CTB

R+
legless

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