Warm Up
3 Rounds
250 m row
10 pull ups
90 seconds per arm of shoulder stretching (elbow in band, band is on rig)

Strength
Bench Press
10,9,8,7,6,4,3,2,1

Wod
5 Rounds
10 shoulder to over head 135/95
10 Chest to bar pull ups (sub 10 regular pull ups or 13 ring rows)
10 Rower cals