1)5' amrap
- 6/6 shoulder taps in push up pos. and 6 HR push up
- 1' easy row
- 10 air squat
2)4 sets, 90" rest btw sets
- Bench press x 6 reps
- Rope climb x 2
3)5 rounds for time
- 10 double dumbbell thruster
- 15 sit up /10 GHD sit up
- 15 cal rowp
4)Barbell biceps curl 3x 12-15