WARM UP
5 min amrap
10 lunge(alt)
10-push up
10-sit up
STRENGTH
1 arm KB OHSQ(open weight)
5-5-5-5-5(5 reps each side)
WOD
3rds
10-Clean-n-jerk(135-95)
15-pull up
20-air squat
eXpress WOD
eXpress WARM UP
WOD
10 rds of Cindy
with
30 cal A/D(10 cal assault)
after each rd