Warmup: ROM, dynamic stretches, 500m row, 5 pull-ups, 15 diamond push ups Strength: Deload, Back Squat 5/5/5 @ 40/50/60% 1 RM WOD: 4 rounds for time of: 800m Run 12 ring dips 24 GHD sit-ups Cooldown:  Roll out and stretch

Warmup:  ROM, dynamic stretches, 5 high jumps, 15 burpees, 20 mountain climbers   WOD: 5 min Max Double Unders then 3 Rounds for time: 12 SDHP (95/65#) 24 Pushups 12 Bulgarian Split Squat (95/65#) (each leg) 24 Super crunches (15/10#) Cooldown:  Updog/downdog x 5, roll out