Split Jerk 70% 8x3 220#
Push Press 170# 8 reps
Ring Push ups 3x15 against max band
Ultra wide strict pull ups 6 reps @ 75#
Bent Over Rows 3x10 135#
GHD sit ups 3x20
WOD
22-16-10
Overhead squat 115#
Chest 2 bar pull ups
rest 5 min then
7min amrap
3 bar muscle ups
5 handstand push ups
7 toes 2 bar