WOD:

A.Bench Press (5,5,3,3 rest 2 min )
B1: Ring Dips (6-8 reps, rest 1 min )
B2: Single arm dumb bell row (6-8/arm,rest 1 min x 3 sets)
C. 9 min AMRAP:
200m Run
50m Bear Crawl
5 Strict HSPU
* run is counted as 1 rep, 25m Bear Crawl is 1 rep , ie each round is 8 reps