Warm-up
3 Rounds of:
10 x Air squats
10 x DB Push press
10 x Ring rows
WOD
6 Rounds for time of:
200m Run
15 x Wall balls (20#/14#)
10 x Push press (95#/65#)
1 x Rope climb
Extra WOD
Strength
Back squat 3 x 5
Accessory
3 x 20 Banded Face pull
5 x 20 Banded tricep extensions