Warm-up
3 Rounds of:
10 x DB Shoulder press
10 x Jumping squats
10 x Ring rows

WOD 1
Shoulder press 5 x 3 (Same weight across)

WOD
4 Rounds for time of:
400m Run
12 x OHS (95#/65#)
6 x Ring Muscle-ups or 12 x Ring dips

Core
5 x Max effort plank holds

Extra WOD
10 Mins EMOM of:
Odd:  30-50 x Double unders
Even:  100m Waiter’s walk (50m R arm, 50m L arm)