ONE ROUND
2:00 rowing/assault bike/ski
8+8 one leg RDL
8+8 One arm DB press
10-15 ring row
10-15 band pull aparts
8+8 banded lateral side steps
10 banded air squats
then
2 rounds @ moderate pace
6-8 hr push ups
6-8 kip to swing on rings/pull up bar
6-8 wall ball shots
then
do couple reps of ring mu's (2-4) or chin over bar pull ups (4-8)
and rowing for 1 min @80-90% pace before starting Open WOD.
rest about 3-5 minutes after (mu's/pull ups and rowing before start)