Warm up
4 rounds
10 deck squats
10 dead bugs total
10 plank pull throughs each side
10 ring rows
Strength
5×5
Bench press
Dips
Good morning
Supinated pendlay row
Pull up
Wod
Run
Max burpee bar hops
Warm up
4 rounds
10 deck squats
10 dead bugs total
10 plank pull throughs each side
10 ring rows
Strength
5×5
Bench press
Dips
Good morning
Supinated pendlay row
Pull up
Wod
Run
Max burpee bar hops