.

General Warm Up

Extended: 3 Rounds
6 Lunges 3 each leg
15 Sec support hold on rings


Strength: Bench Press (Dynamic)
10-10-7-7-7-5-5-5-3-3-3

Strength: Back Rack Reverse Lunge
10x3


WOD: AMRAP 10 Minutes
Run 200 Meters
15 Push Ups Off 25's Plates
10 Front Rack Lunges 135/95