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