200 Meter Run or 250 Meter Row
7 Pull Ups - 7 Push Ups - 14 DU's or Single Unders
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WOD: Part A - 7 Min AMRAP
7 Banded Pullups L1, 7 Strict Pull Ups L2 & L3
21 Double Unders (42 Singles)
7 Push Ups L1, 7 HSPUs L2, 7 Strict HSPUs L3
21 Double Unders
*Rest 5 Mins then Part B
Part B
21 Min AMRAP
25 Ft OH Walking Barbell Lunge* - No Barbell L1, 45/35 L2, 95/65 L3
3 Wall Walks L1, 5 Wall Walks L2, Handstand Walk 50 Ft L3
10 Ab Mat Sit Up L1, 15 Ab Mat Sit Ups L2, 15 GHD Sit Ups L3
100 Meter Farmers Carry 35/26 L1, 53/35 L2, 70/53 L3
Rest 1 Minute then repeat for 21 Mins
*Depending upon numbers, may need to do "in place" lunges.