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Warm-Up

2 Minute Bike or Row

Then,

3 Rounds:

10 Bottoms Up KB Press
20 Banded Pull Aparts
10 Ring Rows
10 Reverse Luges

Strength/Skill

10 Bench Press
6 Barbell Row
8 Bench Press
6 Barbell Row
6 Bench Press
6 Barbell Row
4 Bench Press
6 Barbell Row

Weight By Feel

WOD

For Time:

21-15-9

Push Press 95/65
Front Rack Reverse Lunge 95/65