Warmup
bike 2-3 min (optional)
Row 500/400
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
5 strict HSPU (or negatives) + 10 push ups
5 Kip HSPU + 10 push ups
Strength / Skill
Strict Press
5x50, 4x60, 3x70, 2x80, 1x90, 1xmax +2x
WOD
7RFT
12/10 row
7 t2b + pull up
7 hspu
