-Warm Up-

 

3 rounds

 

5 box jumps (step down)

5 strict T2B/ strict v-ups

5 inchworm push-ups

5 supermans

 

-Strength-

 

Butterfly pull-up work

 

-WOD- 

 

14 minute cap

 

2 RFT

 

75 doubles

25 ring dips

25 cals assault

10 sh to oh