WARM UP: 400m Run 2 X 10 Banded pull-parts 10 Banded sto 10 Banded starfish 10 Ring rows SKILL: 3 Sets of 10 Bench press @55 % of RM 12 DB Bent over flyes Rest 2:00 min WOD: 16:00 AMRAP **Add 1 rep each round, do not change shuttle run 1 Strict Pull up 1