Warm Up
Banded shoulders
20 push ups
20 scorpions
20 jumping squats
20 mtn climbers
20 thrusters
Strength
Floor press
5 x 1 min. max/1 min. rest
As many reps as possible with your choice of weight
WOD
4 rounds
400m run
10 deadlifts 225/135
Post
3 x 10
Renegade rows
5 wall walks