Warm Up: 4 Rounds Of:

5 Yoga Push Ups

5 One Arm Ring Rows each arm

5 Squat Press Out @light weight

5 3-Way SPT

Strength: 14 minutes EMOM Of:

#1: 5-10 Strict Pull Ups (Beginners: Ring Rows)

#2: 7 High Pull AHAP each arm

WOD: With a 15 minute Running Clock perform the following:

0:00-5:00- ME Cindy (5 Pull Ups, 10 HR Push Ups, 15 Air Squats)

5:00-10:00- ME C&J @60/40kg

10:00-15:00- ME Wall Ball @20/14lbs

*Work in teams of 2/3 and rotate.