WARM UP: 2 Rounds 1:00 Jump rope 150m Row 10 Ring rows 10 Hollow/arch 5 Seal rocks :30 Pec stretch SKILL: ME Pull up test Rest 2:00 Tabata 8 Rounds of DU 8 Rounds of sit ups WOD: 5 Rounds not for time 300m Row 10 Bench press (70% or 175/105)