Warm up:
3 Rounds
5 strict pull ups/ 5 ring rows
10 strict press with empty bar
10 sdlhp with kb
WOD:
20 min EMOM
min 1- 3x’s bench press (try 80-85% of 1rm..if don’t know 1rm adjust weight on the way)
min 2- max distance row
score = total distance and heaviest set of 3 bench press
After Party:
4 min max strict handstand push ups (or scaled version of)