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Warm Up 

400 m Run / 500 m Row 

20 GHD 

20 Air Squats 

15 Knee Raises 

5 Inchworm with PushUps 

Dynamic 

Midline/Skill 

Every 2 Mins on 2 Mins for 3 Rounds 

1 + 2:  100 DU's 

3+4:     30 GHD/Sit Ups 

5+6:      30 cal Row 

WOD 

AMRAP 10 

10 Hang Power Snatches (95/65)

10 OHS 

10 Power Cleans 

10 Thrusters 

10 Sumo Dead Lift High Pulls 

WORKOUT OF THE DAY