Warmup 
Core – x3 

10 side vups 

10 hollow rocks 

10 spider man 

10 sec plank 
Strength – 

Bench press 

3-3-2-2-1
Oh squat from floor 

3-3-3-3
WOD 12 min cap 

20-18-16-14-12-10-8-6-4-2

Wallballs 20/14

10-9-8-7-6-5-4-3-2-1

Toes to bar