WOD
Primer
2 Rounds
12 Banded Face Pulls + Y-Press
20s Side Plank
10 Scap Pushups
Strength
Warmup with light weight
then
Bench Press: 3 heavy sets of 10
then
Ring Rows: 3 hard sets of 10
Conditioning
In Teams for 2, 3 Rounds for Time:
700M Row
34 Pullups
300M DBall Carry* (80/50)
44 Wallballs (20/14)
*1 ball, partners run 300 together sharing carrying duties.