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Warm-up:
800m Run or 1000m Row
-then- 
3 Rounds:
12 HR Push-ups
12 PVC Passes
12 PVC Overhead Squats

Benchmark WOD:
RX
"Cindy"
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air Squats

Scaled/Lite:
- assisted pull-ups or ring rows
- Hand Release Pull-ups
- Squat to a Med ball for depth. 

Optional Work:
5x5 AHAP Deadlift
Row 200m in between working sets. 
 

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