Warmup
Run 400m
2x15 Box Jumps
2x15 Pushups on Wall Ball
2x15 GHD Situps
Strength
5x5 Tempo Bench Press
*7 sec down, fast up
Max set of Ring Dips immediately after last set
WOD
12 min AMRAP
8 Renegade Rows
16 DB Deadlifts
32 Double Unders
REC
Partner Banded Sprints - 6 Laps each