AMRAP 15:
400 Meter Row
2 Rounds of "Strict Cindy"

For Time:
30 Chest to Bar Pull-ups
30 Overhead Squats 50/35kg
15 Chest to Bar Pull-ups
15 Overhead Squats 50/35kg

5 Rounds For Time:
400 Meter Run
40 Hand Release Push-ups
60 Double Unders

*Score = Time it takes to complete the workout

Light Option

4 Rounds
200m Run
20 HR Push ups
40 DU/ SU
1-2min Rest btw rounds

Push & Pull

5 Rounds For QUALITY 6-10 Reps

• Single Arm DB/ KB Floor Press alt. (w Isometric hold)

• Single Arm DB/ KB Bent Over Row alt. (w Isometric hold)

• Narrow Grip DB/ KB Push Up

• Ring Row w 3sec pause on top.

• Hanging Leg Raise alt.

FOR QUALITY:
15-12-9-6
Strict Pull-Up / Ring Row
Strict Ring / Box Dip
Push-Up

4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps

AMRAP 20:
15 Air Squats
10 Push-ups
5 Toes to Bar

Every 2 Minutes [Starting at 0:00]:
250m Row

2 wall-ball shots
2 box jump-overs
2 burpees
– After every round add 2 reps to each movement.

scaled wod
AMRAP 12:
2 wall-ball shots
2 box jump-overs
2 burpees
– After every round add 2 reps to each movement.

EMOM 10
1. 6 thruster @moderate
2. rest

Max reps strict press
RX: 40/25kg
Sc1: 30/20kg
Sc2: 20/15kg