Warm-up 2:00 Bike, row, ski 3 sets: 10 DB Bench press10 Banded OH tricep extensions10 Goblet squats10 Ring rows Strength/Skill Front squats 5 75%3 80%3 80%2 85%2 85% WOD 5 sets for max reps: :30 Ring push-ups:30 Rest:30 Strict supine pull-ups:30 Rest:30 Wall balls 20/14:30 RestRead More