Warm up
5 rds
50′ oh carry each arm
50′ bear crawl
50′ crabwalk
Strength
Z press
One arm ring row
One arm standing chest press
One arm banded row
5×5
WOD
4 rft
100 double unders
30 push ups
15 toes to bar
Warm up
5 rds
50′ oh carry each arm
50′ bear crawl
50′ crabwalk
Strength
Z press
One arm ring row
One arm standing chest press
One arm banded row
5×5
WOD
4 rft
100 double unders
30 push ups
15 toes to bar