Thursday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 push ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Bench press 5-5-3-3-3

Then:  30 dips

WOD:

12 bench press (175/115)

6 one arm kettle bell swings per side (25/25)

6 one arm supine ring pull ups per side

6 lateral ball slams per side (25/15)

AMRAP 20 minutes