10 Scorpion Stretches
5 Push Ups
10 Walking Lunge Steps
10 Sit Ups
then 3-4 Warm Up Sets on BS - staring with empty bar
---
Strength: Back Squat 4 x 12 Reps - E3M
---
WOD: On a 3 Min Clock
Run 200 M + Max Ring Rows L1, 400 M + Max Pull Up L2, 400 M + Max C2B Pull Ups L3
Rest 1 Minute
On a 3 Min Clock
Run 200 M + Max C&J 105/75 L1, 400 M + Max C&J - 155/95 L2, 400 M + Max C&J - 185/135 L3
Rest 1 Minute
On a 3 Min Clock
Run 200 M + Max Ring Rows L1, 400 M + Max Pull Up L2, 400 M + Max C2B Pull Ups L3
Rest 1 Minute
On a 3 Min Clock
Run 200 M + Max C&J 105/75 L1, 400 M + Max C&J - 155/95 L2, 400 M + Max C&J - 185/135 L3
(15 Min Total time)
---
Superset
1a. Single Leg RDL - 4 x 10 Reps
no rest
1b. Spiderman Plank - 4 x 8 Reps (per leg)
rest 120 seconds
---
Extra Credit: 6 x 20 Yard Sled Pushes - fast, moderate weight, rest as needed between efforts