“Cindy” AMRAP 20 5 pull ups 10 push ups 15 air squats
12 sets + 4 pull-ups
(Sick)

1 Muscle Up/3 Dips
2 HSPU
3 Burpees
4 Pistols (2 each leg)
5 Pull Ups
6 Box Jumps
7 Push Ups
8 Thrusters 95/65
9 SDHP
10 KB Swings
11 Power Cleans
12 Jumping Sit Ups
This is performed just like the song. You start at 1 MU/Dip, then 2 HSPU and 1 MU/Dip then 3,2,1. All the way to 12,11,10,9…

100 Pullups
100 PushUps
100 Situps
100 Squats

Track & Field
4 Laps of the Infield + Dynamic Stretching (Warm-up)
8x20m Sprinting Drill (high kneesx2, straight-leg boundsx2, B-skipx2, jumping skipx2)
4x100m Strides
10x50m Heel-to-Toe Runs
Gymnastics (Handstand Holds)
2 Laps of the Infield + Static Stretching (Cooldown)

For Time:
- 21-15-9
- Thrusters (115#)
- Chest to Bar Pull Ups

Pre-WOD: 5X3 Power Cleans (235# max)

WOD: 4 rounds for time/ 2 minute break between each round
-200 Meter Run
-15 Burpee
-200 MeterRun

Double Unders (3 rounds of 30 reps)
Ring Dips (3 rounds of 5 reps)

30 Ground to Overhead
Rx: 135 lbs
Scaled to 105 lbs

125x3
135x3
140x4

200 Unbroken Single Unders

SWOD: Wendler 5/3/1 Deadlift
240x5, 270x3, 305x2 (wrong weights?)

WOD:
15 Minutes
Row 2000m
AMRAP DL @ 225 lbs

1 mile cool-down run (7:39)