WU 1 machine 10 squat 10 shoulder taps 10 push ups 20 jumping jacks WOD : A: 21-15-9 Cal KBS WB B: 21-15-9 DB bench press DB thrusters DB row C: X3 500m machine 20 Weighted crunches to OH 20 Alternating v-ups

STRECHING & MOBILITY

WU 3 minutes machine 10 squat 10 push ups 10 shoulder taps 10 sit-ups WOD: A: Amrap 10 minutes 6 DL 8 hang power clean 10 S2OH B: Amrap 10 minutes 6 burpees over DB 9 cal 12 Dual DB lunges C: Cash in :500 m 10 power snatch 20 chin ups 30 ring Dips 40 tricep extension 50m dual KB farmers carry Cash out:500m