200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
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WOD - Part A - For time
9 - 7 - 5
18/14/10 Band Pull Ups L1, 18/14/10 Pull Ups L2, 9/7/5 Bar MU's L3
33-27-21
Hang Knee Raise L1, Toe 2 Bar L2 & L3
*Rest 3 Mins then Part B
Part B - For time
3 Rounds
60 Ft Double DB Overhead Walking Lunges - 25/10 L1, 35/25 L2, 50/35 L3
30 Ab Mat Sit Ups L1 & L2, 30 GHD Sit Ups L3
10 Push Ups L1, 20 Push Ups L2, 30 Push Ups L3