Strength –

Emom 8 min

Odd -10 Bench press

Even -Sand bag carry 50 ft

WOD

15 min cap

Buy in

10 bar mu / burpee pull-up

Then

50 cal row

50 hspu

50 wallballs 20/14

50 ft oh walking lunge 50/35

Cash out

10 ring muscle ups / 10 rr 10 dips

Scale the workout to finish!