Warm-uo: 3 min Zone 1 10 Banded Pull Apart 10 Pass Through w/ OHS 10 Ring Row 10 Push-up Lunge Complex 5 Handstand Kick ups Strength: 5×3 Floor Press E3MOM Work up to a heavy 3 and max rep last set @ 50-60% 5×3 Barbell Row E3MOM After start alternate through the two movements every 1:30 WOD: 10 Minute AMRAP 10 Pull-up 10 Plyo Push-up w/ SLamball 100m Sprint w/ Slamball PrevNext