Warm up
4 rounds
100’ farmer carry L
20 second supinated hang
100’ farmer carry R
20 step band walk each direction
Strength
Push press
8×3
Adding weight
Btw sets
10 band pull aparts
10 triceps push downs
WOD
Buy in 50 cals
3 rounds
20 pull ups
20 lunges
Buy out 50 cals