Warm Up
30 Perfect overhead squats with pvc or empty par
25 push ups

Strength
Bench Press-

4 sets of 10… your 9th and 10 rep should be heavy enough that you might fail

Wod- Chipper with a 20 minute cap- do in order, stagger your starts in big classes. This may or may not be made to finish……

50 Cal Bike
50 Dumbbell Thrusters (50/35)
50 Cal Row (or 800m run if rowers arent available)
50 HSPU (50 push ups for a sub)
50 Dumbbell snatches (25 each arm)
50 Burpees