2x use as warm up
10 Db upright row to Press (light)
10 DB Pull Overs (on floor)
:20-:30 Dead Hang hold
2x
20 Banded pull aparts (focus on retraction and protraction)
5/5 1/2 Kneeling Windmill
20 Alternating Swimmer Back Extensions
Strength
3x
10 "1 1/4" Close Grip Bench Press (control down)
8-10 Bench Plank SA DB Bent Over Row
Accessory
3x
10 Dips
10 Ring Rows
WOD
8:00 AMRAP (Steady)
15 hollow rocks
10 DB Curl to Press
5 Strict Pull Ups