WU:

200 m row, then 10 push-ups

200m row, then 10 air squats

200 m row, then 10 pull-ups

MOB:

Elbows on box stretch
Samson stretch

Strength/Skill:

4 RFQ:
5 Front Rack lunges (per side)
5 Rope pull-up
5 SA DB OH press (per side)

WOD:

“300”
10 Rounds:
5 CTB Pull-Ups/Pull-Ups
10 Dumbbell Repetitions* Rx 50/35
15 Ab Mat Situps

In each of the 10 rounds, the dumbbell movement is different:

Round 1 – DB Push Press
Round 2 – DB Burpees
Round 3 – DB Power Cleans
Round 4 – DB Bench Press
Round 5 – DB Lunge Steps
Round 6 – DB Front Squats
Round 7 – DB Bent Over Rows
Round 8 – DB Alternating Snatches (single arm)
Round 9 – DB Deadlifts
Round 10 – DB Thrusters

Light WOD:

“100”
5 Rounds:
5 Ring Rows
10 Different Repetitions*
15 Ab Mat Situps

In each of the 5 rounds, the movement is different:

Round 1 – DB Push Press
Round 2 – DB Lunge Steps
Round 3 – DB Bent Over Rows
Round 4 – DB Deadlifts
Round 5 – DB Squats

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