Warm Up
Bike or row 5:00 easy pace
 every 1:00 come off the bike/ row and complete 5 push ups
Banded Pec Stretch - hold this position for 1:00 https://www.youtube.com/watch?v=B3fy_wscX8I&index=21&list=
T-Spine Opener - do this with a foam roller and the post of the rig- pulse the hips 15 reps
Single-Arm Hang from Bar x 30 seconds each arm https://www.youtube.com/watch?v=TjfoE8n5Yeo&feature=youtu.be

Mobility: shoulder flow https://www.instagram.com/p/BiPe2a0h40w/

Skill: landmine presses
primer- https://www.instagram.com/p/BvNkGj8ls_A/
landmine plyo- press x 8 reps each side with an empty bar

3 sets of 8 reps landmine press- building load

AMRAP 7:00
Row 250m
1 rope climb
10 KB swings 53/35

Rest 1:00

AMRAP 7:00
Row 250m
10 push ups or handstand push ups
10 wall balls 20/14