400m Run warm up
2x5 of:
Light weight KB windmills
Dive bomber stretch complex
then:
Up and back of butt kickers & high knees
then:
1x5 of windmills and dive bombers

Push Press 5x5 (last set 5+)
(110, 115, 125, 135, 155# (8x))

WOD:
15 minutes to get as far as possible of:
- Elizabeth
21-15-9 of
135# cleans
Ring dips
- 50 sit ups
-AMRAP Cindy
*Score is rounds of Cindy
3 complete rounds plus 5 pullups, 7 pushups.