TFL CrossFit – WOD

Bench Press (6×2 reps, increasing in weight each set
in-between sets:
6-8 ring rows
:10 push up hold in bottom
:10 (max) pull-up hold at top

Then:
3 rounds for quality
8-10 banded lat pull downs w pvc
:10-:15 hold in top of rings
20 hollow rocks
8DB pinch press)