200 Meter Run or 250 Meter Row
5 Pull Ups
10 Push Ups
15 Air Squats
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Strength/Lift:
Complex - E :90 x 8 Sets - build up
10 Close Grip Bench Press + 10 Dips
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WOD: 20 Min AMRAP
3 Rounds
5 Band Pull Ups L1, 5 Pull Ups L2, 5 C2B's L3
10 Push Ups
15 Jumping Air Squats
1 Round
15 Cal Bike / Row / Ski
*Keep doing 3 Rounds of Triplet + 1 Round of Bike/Row/Ski for 20 Min