2 rounds
1:30 cardio machine
10+10 suitcase deadlifts
10+10 single arm upright row
10+10 half kneeling press
then
10 push up to downdog
10 dynamic squat strech
10 lunge elbow to floor strech
10 scap pull ups
5 barbell hang squat cleans + 3 split jerks

2 rounds
2:00 cardio
10+10m bear crawl (forward / backwards)
5 russian baby strech
10 tuck ups
10+10 single arm ring row
2 wall walks
:30 Bar Hang

then prep for todays wod

5x8 Ring Dip
Box Dip
Banded Dip

40 Double unders
10 t2B

Warm up
2 rounds
1:30 cardio machine
10+10 single leg rdl
10+10 single arm front rack squat
10+10 single arm push or strict press
then
5 push up to downdog
5 dynamic squat strech
10 lunge elbow to floor strech
10 scap pull ups
10 barbell thrusters

Max heigh box jump in 10 minutes

For Time:
21 Push Presses 40/30kg
5 Rounds of "Cindy"
15 Push Presses 40/30kg
3 Rounds of "Cindy"
9 Push Presses 40/30kg
1 Rounds of "Cindy"

•1 Round of "Cindy" is:
5 Pull-ups
10 Push-ups
15 Air Squats

2 rounds
1:30 cardio machine
10+10 single leg rdl
10+10 single arm half kneeling press
15 weighted hip bridges
15 scap pull ups
5 dynamic squat strech

3 rounds (complex)
6 push ups
6 diamond push ups
30 s plank hold
30+30 s side plank hold

10m Handstand walk
5-8 strict chin ups
15 reverse flys
15 bicep curls 20/15kg

Cap 18 Mins