Warm up
5 rounds
15 push ups
15 ring rows/inverted rows
10 band pull aparts
10 dips off box
5 swimmers
Strength
One arm rows
5×12 each arm
DB step ups
5×12 each leg
WOD
4 rft
20 pull ups
20 burpee bar hops
Warm up
5 rounds
15 push ups
15 ring rows/inverted rows
10 band pull aparts
10 dips off box
5 swimmers
Strength
One arm rows
5×12 each arm
DB step ups
5×12 each leg
WOD
4 rft
20 pull ups
20 burpee bar hops