Warmup
3 rounds
5 strict chin ups/ring rows
10 strict push ups
10 step ups total
200m run
15 minutes
Strength
One arm dB rows
5×20 each arm
Db curl and press a seated position
5×6 both arms together
Banded March
5×50
Bosu KB swings
5×10 going for feel more than weight
27 minutes
Wod
Walking lunge
50 burpee bar hops
Max strict press