Warm-Up
3x
10 Touch downs
10 Step bear crawl forward and back
10 step ape crawl forward and back
10 step crab forward and back
10 Push-ups

Strength:
Bench Press: 5 x 3 @ 90% of 2RM
*Warm up as follows: 5 @ 60% – 4 @ 70% – 2 @ 80%

OCR WOD:
5 rounds for reps of:
:30 Max Handstand Pushups
:30 Rest
:30 Max Strict Pull-ups
:30 Rest
*Record total HSPU and total pull-ups

OCR Challenge:
800m Farmers Carry, every time you put the bells downs 5 burpees

Mobility:
Shoulders and Hamstrings