Warm Up
2 sets
1:00 cardio
8 Cossack squats
8 sumo inchworms
10 goblet good mornings- light
5 each side single arm KB thrusters
30 second handstand hold


WOD
"Dude, Where's my Bar?"
For time
2000/1600m row
100 DUs
800m run
100 DUs
2000/1600m row


Strength
Bench press
3 sets of 6 reps @ 65%
then
Single arm DB bench press
2 sets of 12 each side