Warm Up
4 rounds
5 pulls ups
10 push ups
15 squats

Strength
Bench press
5 sets of 5

Wod-
18 Minute Amrap a little rest from the weights…. this is a long time to be doing this. pace yourself

8 HandStand Push Ups
10 pulls ups
16 Pistols (8 each leg)
40 Double unders

or
18 minute Amrap
8 hand release push ups
10 ring rows
30 air squat
30 double unders (50 singles)