Strength

Chest Primers- MB
Skill Work
Turkish Get Ups
10 minutes- build if possible

WOD

30 minute AMRAP

10ea single arm bench press
10 Hand Release Push Ups
30 abs*
10 Arnold press
10 Hand Release Push Ups
30 abs*
10 Tricep Dips
10 Hand Release Push Ups
30 abs*
*1st round = straight leg sit ups
2nd round = alternating v-ups
3rd round = knee tucks
4th round = heel touches
if you get to round 5, start back at the top