Warm up
4 rounds
10 kip swings
5 strict pull ups/ringrows
5 strict hspu/mod hspu
10 goblet squats
Strength
Weighted pull ups
2-2-2-2-2-2
Weighted dips
2-2-2-2-2-2
Accessory
6 sets
12-15 banded press downs
12-15 Oh triceps extensions
12-15 db bicep curls
12-15 banded bicep curls
Wod
Amrap 15
5 shoulder to overhead
10 box jumps
15 toes to bar
