• WARM UP 

• 10 Banded pull backs
• chest openers
• 10 seated
• 10 lifting your butt
• 20 sec hold in reverse plank
• 10ps  S L deadlift 
• 10 walking lunges with small MB extension with arm

STRENGTH
incline Bench Press tempo 5/0/5
5 – 5 – 5 – 5 – 5
*In between sets perform 3-5 Ring Dips and 10ps single leg deadlift with KB 
Perform as many warm-up sets as needed… Record heaviest 5 sets

WOD

5 Rounds for time:
10 sideway Med Balls toss alternate between right and left  (20/14) Find a wall outside if not raining, if raining partner up 
4 negative Pull Ups/try parallel grip / jump up slowly down  3-8 sec
25 feet ps. 1 A O/H walking lunge  MW
4 DB Push Press