250 row or run, 2x ext oblique opener 5x2s, sandbag carry (back and forth), 5 sandbag squats

Strongfit 4 sets with 1:30 Rest between...Find a weight you can complete 5 close grip-5 neutral- 5 wide grip bench press, immediately followed by a 50 m Rope Pull (FAST PULLS!)

7min AMRAP: 200m run, 20KBS (53/35)