200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
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WOD - Part A - 10 Min AMRAP
7 Ring Rows or Inverted Barbell Row
14 Jumping Air Squats
21 Ab Mat Sit Ups
*Rest 3 Mins then Part B
Part B - 10 Min AMRAP
25 Ft One-Arm DB OH Walking Lunge Steps - 35/25 L1, 50/35 L2 & L3
15 Double DB Deadlifts - 35/25 L1, 50/35 L2 & L3
10 Hang Knee Raises L1, 10 T2B L2 & L3
*Rest 3 Mins then Part C
Part C - 10 Min AMRAP
10 One-Arm DB Overhead Squats - 35/25 L1, 50/35 L2 & L3
5 Beginner Rope Climbs L1, 1 Rope Climb L2, 2 Rope Climbs L3
15 Ab Mat Sit Ups L1 & L2, 10 GHD Sit Ups L3