Warmup
Row or Ride 25 Cal
2x4 Turkish Getups
2x12 Russian Swings
3x5 Pistols
Strength
6x2 Shoulder Press
*With 7 sec hold at the top of each rep
WOD
2 Rounds
25 Bench (75% BW)
25 Pushups
25 Cal Ride
REC
1 Lap of Lunges with single KB locked out overhead