Monday
Baseline
4 Rounds
5 Push-up to Downdog
10 Air Squats
20 Bird Dogs (10/10)
30 Singles
Work Capacity
For time (30 min cutoff)
20 Wall balls
20 Sit-ups
20 Box jump (or squat jumps)
20 Push-ups
20 Double Clean
20 Double-unders
20 Double Thrusters
20 Pull-ups
10/ 10 Overhead Lunges
20 Kettlebell swings
20 Push press
20 Dips
20 Sumo Deadlift
20 Burpees
20 GSQ
20 Good Mornings
20 Walking lunge steps
20 Suitcase Deadlift
20 Knees to elbows
20 DFSQ
Durability
Stretch