Warmup
50 Air Squats
3x6-10 HSPU
3x10 Ring Rows
3x:45 Plank
Strength
3x 5 Strict Press + 5 Push Press + 10 Jerk
WOD
60 Cal Row
Then 3 Rounds
20 Back squat (135/95) or FS (115/75) *Your choice
20 Pullups
REC
3x10 Ring Dips (Weighted if possible)