Warm up
10 Banded Push Downs
10 Banded Pull Aparts
10 Lat Pull Downs
25 Single Unders
5 Burpess
10 Air Squats
10 Pvc Pass Throughs
5 Around the World R/L
Repeat

A1. Bench Press
A2. Barbell Row

Function=
5×10 each Movement
Rest :90

Performance=
5X3 (Bench)
5×5 (Row)
Rest 2:00

Amrap 12
10 Front Rack Lunges
10 Burpee
10 Pull ups
Rx= CTB, 24/ 20 Box, #115/#75
L3= Pull Ups, #95/#65
L2=75/55
L1=65/35 Ring Rows

Finisher if time permits
3 Sets 10-15reps w/ DBs
Lateral Raise
Front Raise
Cuban Press