Strength: Floor Bench
1×10 1×8 5×5 Change grip/Hand placement

Tricep Pushdowns with band 5×20 rest 10 seconds in between sets

WOD: 18 Minute AMRAP
25 Double Unders
10 Sumo D.L.H.P. 95/65
10 Burpees
10 Pullups C.T.B.
10 H.R. Pushups