20:00 AMRAP

5x Strict L-Pull UPs

10x Ring Dips

15x Single-Leg Squats

WOD:  For time:

Row 1000m  50x Strict Pull Ups

Row 1000m  100x Push Ups

Row 1000m  150x Squats

Don’t Compare, Just Compete!

3RF:  12x R Hand Turkish Get Ups (50/35)   12x L Hand Turkish Get Ups    12x Strict Pull Ups

“Cindy”

20:00 AMRAP   5x Pull Ups   10x Push Ups   15x Squats

WOD:  Row 5,000m for time

then    Work on Handstands for 20:00 and stretch

Strength: 3-3-3-3-3-3  E2M   Front Squats

WOD:  8:00 AMRAP  1-2-3-4-5 …  reps of:

1 Arm DBOHS (40/25) DB Step Ups  (24/20)

Strength:  Bear Complex

WOD:  5 RFT   Lunge 30′    15x Strict Pull Ups    30x Push Ups

OHS  5-3-3-1-1-1

WOD: 7:00 AMRAP

1-2-3-1-5 …. reps of AKBS(53/35)  and Box Jumps (24/20)

Open WOD 19.5

33-27-21-15-9 Reps of:  Thrusters (95#/65#) and C2B Pull Ups

20:00 Time Cap

Hang Clean  5-3-3-1-1-1

10:00 of Practice: L-Sits

10:00 of Practice: Front and Back Scale