Warm-up

2 Minute Row

Then,

3 Sets:

100 Meter Jog
:15 Bar Hang
20 Banded Pull-aparts
3 Inchworms

Strength/Skill

Bench Press

12 Minutes to build to a heavy single

WOD

Complete a 16 Minute AMRAP:

5 Burpess Over the DB
5 Single ARM DB Push Press, Right Arm 50/35
5 Single ARM DB Push Press, Left Arm 50/35
5 Toes-to-Bar
200 Meter Medicine Ball Run 20/14