Strength/Skill: 

IMG_5506

3 Super Sets​
8 Bench Press (DB or BB) @31X1
3-5 Strict Handstand Push-Up or DB Strict Press @21X1
30sec Ring Row Hold (top) (thumbs to armpits, body tight like a plank)

WOD:
2 RFT​
800m Run
20m Double KB Front Rack Carry
15 Double KB RDL
400m Run
12 Double KB Alt Row
15 Double KB Clean
*choose weight (challenging)