Even Min - :30 Z press*
Odd Min - :30 Diamond Push-ups
*If you don't have two like db's or kb's, figure out how many you can do splitting up for :30 (half the time one arm, the other :15 the other arm)
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WOD: Every 4 minutes x 5 rounds
10 - Alt.KB/DB C&J (5 each arm)
10 - Renegade Push-up/ Rows
20 - Russian Twists
20 - Double unders or 40 singles or 20 Jumping Jacks
*If you don't have two like db's, do hand release pushups.