Warm up 2x

Start with run 600 m to 16 and back then 2 rounds

• 10 ps double moutian climbers
• duck walk 2x
• 10 hanging shoulder retractions

Mobility for shoulder

STRENGTH

Strict Ring Dips/ bench 4 x 5 Seated Dumbbell OH -Press 4 x 10 (light) Lateral Delt Raise 4 x 10 (light)

WOD 1

“Half Cindy ” AMRAP in 10 minutes 5 Pull Ups/ rings or bands 10 Push Ups/ snakes 15 Air Squats (record Rounds + Reps) Rest 3 minutes then…

wod 2

“Half Jackie” Row 500 meters 25 Thrusters (45/35) 15 Pull Ups (record time)