WOD

Warm Up:
Run 800 Meters
2 Rounds of:
20 Mountain Climbers
5 Push ups
12 Turkish get ups (light weight)

Mobilize: Open up your Lats, Triceps, Chest, and Shoulder.

Strength

Incline Bench Find a 3 Rep max for the day
Accessory Lifts

Note: If your feeling good add 5-10lb to your accessory lift. Otherwise use the same loads. REMINDER: The reps performed should be difficult for you to complete every set.

1. Weighted Dips
2. Lat Pull Downs
3. Behind the Head Press
4. Skull Crushers
5. Weighted Pull Ups

Midline

The lifts below are labeled A and B. This means you complete your first set of A then immediately after you complete your first set of B. Repeat this for 4 sets.

A.10 Turkish Get ups (find a challenging weight)
B. Maximum plank hold (Feeling Frisky? Add some weight)


Conditioning

8 minute time cap As many rounds as possible
10 Pushups
8 Sit Ups
6 Pull Ups 
4 Toes to bar