Warm-up
3 Rounds of:
10 x SDHP
10 x Jumping ring dips
10 x Ring rows

WOD 1
Shoulder press 3 x 2, 2 x 5

WOD 2
5 Rounds for time of:
15 x KB Swings (70#/53#)
10 x Burpees
5 x Ring Muscle-ups or 10 x C2B Pull-ups

Extra WOD
3 x 8 Banded face pull
3 x 20 Deadlift