Strength/Skill: 

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3 Super Sets​
10/arm ½ Kneeling Single Arm DB Press (1 sec pause at top)
10 GHD Hip Ext (add weight if needed)
10 Ring Row (supinated grip)

WOD:​
3 Rounds​
18/14 Cal Row
15 DB Push Press​(45/30)
12 Wall Balls​​(20/14)
9 GHD Sit-Ups
6 Box Jump​(30/24)

*60 sec rest b/w Rounds