10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
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Strength: Dead Lift - 3 Attempts to hit 1 Rep Max
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WOD: 4 Min AMRAP
15 Calorie Row
15 Hanging Knee Raise L1, 15 Toe 2 Bar L2 & L3
15 Power Cleans - 65/45 L1, 95/65 L2, 135/95 L1
15 Ring Rows L1, 15 Pull Ups L2, 15 C2B Pull Ups L3
Rest 2 Mins then
Repeat! - Pick up where you left off
4 Min AMRAP
15 Calorie Row
15 Hanging Knee Raise L1, 15 Toe 2 Bar L2 & L3
15 Power Cleans - 65/45 L1, 95/65 L2, 135/95 L1
15 Ring Rows L1, 15 Pull Ups L2, 15 C2B Pull Ups L3
Rest 2 Mins then
50 Ab Mat Sit Ups L1, 100 Ab Mat Sit Ups L2, 50 GHD Sit Ups L3
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Extra Credit: Rear Elevated Split Squats - 3 x 12 Reps (each leg)