5 Rounds

400m

15 DB Bench Press 55/25

Accessory

5 Rounds

30 on  30 (OFF)

Max Strict Pull Ups

1 min Rest

30 on  30 (OFF)

Max Ring Dips

Primer

100m

15 DB Man Makers (Row/Row/Push Up)

100m

Movement Prep 

100m Farmer Carry

Length of Gym Bottoms Up Hold (down and back) Each Arm

10 High Pulls Each Arm

Waiter Walk (LOG) Each Arm

100m Farmer Carry

Note- WOD 18 min CAP