Warmup
3 sets
5 half kneeling bodyweight windmill
30 tall plank shoulder taps
10 beast to alternating leg through
30 second bent hollow hold with single leg extended (switch every 5 sec)

Strength
3 sets
A1. DB bench press@ 2020 x 8-10 reps
A2. DB pull over @ 2020x 8-10 https://youtu.be/owr5y-s6-Qk

3 Sets
B1. T-bar row @10X1 x 5.5.5 first set of 5 reps is the heaviest. Then unload for the next two sets of 5 reps https://youtu.be/-4DgImN_G7o
B2. Wide grip pull ups x 4-6

WOD
Nancy
5 rounds for time
400m run
15 Overhead Squats 95/65