Warmup: ROM, dynamic stretches, 800m run, 10 jumping pull-ups, 15 burpees WOD: “Barbara”. Complete 5 rounds of: 20x pull ups 30x push ups 40x sit ups 50x air squats *Rest 3 minutes between each round.

Warmup: ROM drills, Max strict pullups (or 15 supine ring rows), 25 hand release pushups, 25 situps, 25 squats, 15 dislocates, 1 min deep squat hold WOD: “Barbara” 5 rounds for time: 20 Pullups 30 Pushups 40 situps 50 squats Cooldown:  Updog/downdogs, pigeon stretch hold