Warm-Up

2 Minute Bike or Row

Then,

3 Rounds:

20 Single-Unders
10 Bottoms Up KB Press
20 Banded Pull Aparts
10 Ring Rows

Strength/Skill

8 Bench Press
4 Barbell Row
6 Bench Press
4 Barbell Row
4 Bench Press
4 Barbell Row
2 Bench Press
4 Barbell Row

Weight By Feel. Try to increase from what you used last week.

WOD

10 Minute AMRAP:

100 Meter Run
10 KBS 70/53
100 Meter Run
5 Box Jumps or Step-ups 24/20