Warm up

3 Rounds of “CINDY”

5 strict pull-ups (10 Ring rows)

10 push ups

15 Air squats

Dynamic Stretches

Strength/Skill

5 sets of

10 Turkish Get up’s

Super set each set with

Static holds on rings (30 secs-1 Min)

Training (Met-Con)

WOD 1

8 Min AMRAP

10 burpees to plate

15 Plate ground to over head (45/25)

20 Over head lunges with plate (45/25)

5 Min Rest

WOD 2

8 min AMRAP

Climb the Ladder as high as you can

3-6-9-12-15……..

Kettle Bell swings (53/35)

Box Jumps (24/20)