WOD776 - Thursday, December 29th

Warm-up
4 Rounds
10 Calorie Row (SPRINT)
6 Lateral Bar Burpees
1min. Rest

MetCon
RX
Every 2min. for 10min.
20 Calorie Bike
-then-
Every 2min. for 10min.
20 Calorie Row
-then-
Every 2min. for 10min.
20 Bar Facing Burpees

SCALED
Every 2min. for 10min.
15 Calorie Bike
-then-
Every 2min. for 10min.
15 Calorie Row
-then-
Every 2min. for 10min.
15 Bar Facing Burpees

LITE
Every 2min. for 6min.
10 Calorie Bike
-then-
Every 2min. for 6min.
10 Calorie Row
-then-
Every 2min. for 6min.
10 Bar Facing Burpees

Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @90%+ of 5RM
B. Every 2min. for 8min., 3 MisFit Snatch Complex @70%+
C. 5rnds of 60sec. max Power Clean Singles @75%/4min. rest
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.

Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)

B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)

C. 40+ Minute ROMWOD
https://romwod.com/

WOD775 - Wednesday, December 28th

Warm-up
15 Calorie Row (SPRINT)
15 Burpees
15 Calorie Row (SPRINT)

Strength
5 Rounds For Max Reps:
60sec. Power Clean Singles @80%
Rest 4min.

LITE
Alternating Every 2min. for 16min.
8-10 L-seated DB Press
10-12 Barbell Rollouts

MetCon
RX
27-21-15-9 Reps For Time:
Calorie Bike
Hang Power Snatch, 75/55lbs
(RX+ 95/65lb snatch)

SCALED
27-21-15-9 Reps For Time:
Calorie Row
Hang Clean & Jerk, 75/55lbs

LITE
2 Rounds For Max Reps:
90sec. Wallball
Rest 30sec.
90sec. HR Push-ups
Rest 30sec.
90sec. DB Push Press
Rest 30sec.
90sec. KB Swings

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

AMRAP 15 Minutes:
50 Double-unders
10 Front Squats, 155/105lbs
10 Strict Handstand Push-ups
Rest 60sec.
(RX+ 185/125lb front squat)

4 Rounds For Time:
400m Run
2 Pegboard Climbs
Rest 3min.

WOD774 - Tuesday, December 27th

Warm-up
250m Row
-then-
3 Rounds
10 Overhead Squats
30′ Handstand Walk
(scaled HS walk to 3 wall walks or 9 HR push-ups)

Strength
Every 2min. for 8min.
3 MisFit Snatch Complex @70%+

LITE
4 Rounds
12-16 KB Romanian Deadlifts
60sec. L-sit Hang (accumulated)

MetCon
RX
In 10 Minutes:
4/3k Bike
5 Rope Climbs
Max Rep Power Cleans 185/125lbs in remaining time
(RX+ 142/93lb stone cleans in remaining time)

SCALED
In 10 Minutes:
1500m/1000m Row
15 Burpee CTB Pull-ups
Max Rep Power Cleans 155/105lbs in remaining time

LITE
5 Rounds For Max Reps:
45sec. Burpees
Rest 75sec.

Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.

Deadlift 3x3 @80%+

6 Rounds For Time:
400m Run
Rest 1:1

3 Rounds For Time:
750/600m Row
30 Alternating Pistols
30 CTB Pull-ups
Rest 2min.

WOD773 - Monday, December 26th

Warm-up
15 Calorie Bike (SPRINT)
-then-
5 Rounds
6 Empty Bar Thrusters
6 Jump Squats (JUMP HIGH)

Strength
Back Squat 5x5 @90%+ of 5RM
Try to go heavier then last week. If last week was hard only increase by 5lbs.
If last week was easy, increase by 10lbs or more.

LITE
3 Rounds
8 Bulgarian Split Squat (each leg)
8 DB Bent-over Rows (each arm)

MetCon
RX
AMRAP 25 Minutes:
18 Sit-ups
15 Calorie Bike
6/4 Muscle-ups
(RX+ 9 mu's)

SCALED
AMRAP 25 Minutes:
18 Sit-ups
15 Calorie Row
12 Ring Dips

LITE
AMRAP 3 Minutes x5
12 Russian KB Swings
9 Air Squats
6 HR Push-ups
Rest 60sec. between AMRAP's

Competition Side Work
4 Rounds For Time:
15 Bar Facing Burpees
9 Squat Clean Thrusters, 135/95lbs
5 Rope Climbs or 3 Legless
Rest 2min.

WOD772 - Saturday, December 24th

Warm-up
Coaches Choice

MetCon
"12 Days of CrossFit"

RX
100m Run
2 Box Jump-overs, 24/20"
3 Wallball, 20/14lbs
4 Plate Ground to Overhead, 45/25lbs
5 Burpees to Plate
6 Toes to Bar
7 HR Push-ups
8 Jumping Lunges (each leg)
9 KB Swings, 70/53lbs
10 CTB Pull-ups
11 Goblet Squats, 70/53lbs
12 Oz. Beer! or 12cal. Row/Bike

SCALED
100m Run
2 Box Jump-overs, 20/16"
3 Wallball, 14/10lbs
4 Plate Ground to Overhead, 35/15lbs
5 Burpees to Plate
6 Knees to Elbows
7 HR Push-ups
8 Jumping Lunges
9 KB Swings, 53/35lbs
10 Pull-ups
11 Goblet Squats, 53/35lbs
12 Oz. Beer! or 12cal. Row/Bike

LITE
100m Run
2 Step-ups
3 Wallball
4 Plate Ground to Overhead
5 Burpees
6 Sit-ups
7 HR Push-ups on Knees
8 Walking Lunges
9 KB Swings
10 Ring Rows
11 Air Squats
12 Oz. Beer! or 12cal. Row/Bike

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100m run
2 – 2 box jumps, 100m run
3 – 3 wallball, 2 box jumps, 100m run
4 – 4 ground to OH, 3 wallball, 2 box jumps, 100m run
. . . and so on.

WOD771 - Friday, December 23rd

Warm-up
5 Rounds
250m Row
10 Gymnastic Kips
10 Overhead Squats
3 Wall Walks

Strength
Squat Snatch 3x5 @80%
(pick one for rest between sets 1k row/2k bike/800m run)

LITE
5 Rounds
10 DB Shoulder Press
45-60sec. Hollow Rock Hold

MetCon
RX
"Open WOD 15.3"
AMRAP 14 Minutes:
7 Muscle-ups
50 Wallballs, 20/14lbs
100 Double-unders

SCALED
AMRAP 14 Minutes:
50 Wallballs, 14/10lbs
200 Single-unders

LITE
For Time:
1000m Row
2k Bike

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

20 Rope Climbs For Time

For Time:
1 Mile Run
5/4k Bike
Rest 4min.
5/4k Bike
1 Mile Run

WOD770 - Thursday, December 22nd

Warm-up
5min. Ankle Mobility
-then-
3 Rounds
6 Strict Pull-ups
8 Alternating Pistols
10 HR Push-ups

MetCon
RX
3 Rounds For Time:
15-12-9-6
Calorie Row
Calorie Bike
(rest 3min. between rounds)

SCALED/LITE
3 Rounds For Time:
12-9-6-3
10m Sprints
Burpees
(rest 3min. between rounds)

Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @90%+ of 5RM
B. Every 2min. for 8min., 3 MisFit Clean Complex @70%+
C. 5rnds of 60sec. max Power Snatch Singles @75%/4min. rest
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.

Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)

B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)

C. 40+ Minute ROMWOD
https://romwod.com/

WOD769 - Wednesday, December 21st

Warm-up
3 Rounds:
15 KB Swings
15 HR Push-ups
15 Calorie Row

Strength
5 Rounds For Max Reps:
60sec. Power Snatch Singles @80%
Rest 4min.

LITE
Spend 15min. working on a weakness
Examples: double-unders, kipping, handstands.

MetCon
RX
AMRAP 8 Minutes:
15 KB Swings, 70/53lbs
12 Thrusters, 75/55lbs
9 CTB Pull-ups
(RX+ 18 KBS, 15 thrusters & 12 CTB)

SCALED
AMRAP 8 Minutes:
15 KB Swings, 53/35lbs
12 Thrusters, 45/35lbs
9 Pull-ups

LITE
5 Rounds For Time:
30 KB Swings
20 Goblet Squats
15 HR Push-ups

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

5 Rounds For Time:
12 Box Jump-overs, 24/20″
8 T&G Power Cleans, 165/115lbs
12 Box Jump-overs
Rest 90sec.

10 Rounds For Time:
150/100m Row
10 Alternating Pistols
Rest 60sec.
 

WOD768 - Tuesday, December 20th

Warm-up
600m Row
30 Leg Swings (each side)
15 Burpees

Strength
Every 2min. for 8min.
3 MisFit Clean Complex @70%+

LITE
5 Rounds
6-8 Bulgarian Split Squats (each leg)
Max Unbroken Ring Push-ups

MetCon
RX
5 Rounds For Time:
15 Push Press, 95/65lbs
15 Alternating Pistols
3 Rope Climbs or 2 Legless
(RX+ 21 PP & 21 alt. pistols)

SCALED
5 Rounds For Time:
15 Push Press, 95/65lbs
30 Air Squats
9 Burpee CTB Pull-ups

LITE
4 Rounds For Max Reps:
45sec. Burpees
Rest 45sec.
45sec. V-ups or Hollow Rocks
Rest 45sec.

Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.

Deadlift 3x15
(heavy, smooth, unbroken)

4 Rounds For Time:
15/9 Calorie Bike
15 Overhead Squats, 115/75lbs
6 Muscle-ups
Rest 2min.
(RX+ 21/14cal. bike, 21 OHS & 9 mu's)

6 Rounds For Time:
20 Bar Facing Burpees
Rest 1:1

WOD767 - Monday, December 19th

Warm-up
3 Rounds
10 Burpee Box Jumps
200m Row

Strength
Back Squat 5x5 @90%+ of 5RM
Try to go heavier then last week. If last week was hard only increase by 5lbs.
If last week was easy, increase by 10lbs or more.

LITE
Alternating Every 2min. For 18min.
8 Romanian KB Deadlift
12 DB Shoulder Press
12 Banded Face Pulls

MetCon
RX
5 Rounds For Time:
15 Box Jumps, 24/20″
10 Front Squat, 135/95lbs
10 Handstand Push-Ups
(RX+ 165/115lb FS & 15 HSPU's)

SCALED
5 Rounds For Time:
15 Box Jumps, 20/16″
10 Front Squat, 115/75lbs
10 DB Push Press

LITE
4 Rounds For Max Reps:
30sec. Calorie Bike
Rest 90sec.
60sec. Strict Pull-ups
Rest 60sec.

Competition Side Work
For Time:
50 Wallballs, 20/14lbs
30 Toes to Bar
Rest 2min.
40 Wallballs
24 Toes to Bar
Rest 90sec.
30 Wallballs
18 Toes to Bar
Rest 60sec.
20 Wallballs
12 Toes to Bar
Rest 30sec.
10 Wallballs
6 Toes to Bar

WOD766 - Saturday, December 17th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, with only one partner working at a time
For Time:
400m Run (together)
100 Wallball, 20/14lbs
100 Pull-ups
100 Hang Power Cleans, 95/65lbs
100 Burpee Box Jumps, 24/20"

SCALED/LITE
In teams of two, with only one partner working at a time
or Time:
300m Run (together)
70 Wallball, 14/10lbs or less
70 Ring Rows
70 Russian KB Swings, AHAP
70 Burpee Box Jumps, 20/16" or lower

OPEN GYM WOD

Warm-up
400m Run
20 Walking Lunges
20 Box Jumps
20 Dislocates

Strength
Push Jerk 5x5 @75%

MetCon
RX
3 Rounds For Time:
500m Row
15 Pull-ups
15 L-Arm KB Thrusters, 53/35lbs
15 Pull-ups
15 R-Arm KB Thrusters
(RX+ 70/53lb KB thrusters)

SCALED
3 Rounds For Time:
1k Bike Row
10 Banded Pull-ups
10 L-Arm KB Thrusters, 44/26lbs
10 Banded Pull-ups
10 R-Arm KB Thrusters

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

AMRAP 2 Minutes x4
10 Squat Snatch, 115/75lbs
Max GHD Sit-ups in remaining time
Rest 60sec. between AMRAPS
(RX+ 135/95lb snatch)

DB Bench Press 4×12, AHAP

WOD765 - Friday, December 16th

Warm-up
AMRAP 5 Minutes:
5 Burpees
10 KB Swings
15 Wallball

Strength
Squat Clean 3x5 @75%
(pick one for rest between sets 1k row/2k bike/800m run)

LITE
Alternating EMOM for 15 Minutes:
6-8 DB Floor Press
30-45sec. Plank Hold
20 Band Pull-aparts

MetCon
RX
For Time:
800m Run
3 Clean & Jerks, 135/95lbs
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
12 Clean & Jerks
12 Toes to Bar
15 Clean & Jerks
15 Toes to Bar

SCALED
For Time:
600m Run
3 Clean & Jerks, 115/75lbs
3 Knees to Elbows
6 Clean & Jerks
6 Knees to Elbows
9 Clean & Jerks
9 Knees to Elbows
12 Clean & Jerks
12 Knees to Elbows
15 Clean & Jerks
15 Knees to Elbows

LITE 1
For Time:
40/30 Calorie Bike
30 DB Thrusters

LITE 2
Every 2min. for 10min.
20 Walking Lunges

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

6-5-4-3-2-3-4-5-6 Reps For Time:
Unbroken Bar Muscle-ups

8 Rounds For Time:
50 Double-unders
250/200m Row or Ski
Rest 2min.
(switch starting movements each round)

WOD766 - Thursday, December 15th

Warm-up
Half Front Split, 2min./side
3 Rounds
10 Calorie Row (SPRINT)
1min. Rest
.5k Bike
1min. Rest

MetCon
RX
In teams of two, alternate rounds
10 Rounds For Time: (5rnds each)
1k Bike
20 Bar Facing Burpees

SCALED/LITE
In teams of two, alternate rounds
10 Rounds For Time: (5rnds each)
500m Row
15 Burpees

Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @90%+ of 5RM
B. Every 90sec. for 9min., 2 MisFit Snatch Complex @70%+
C. 5rnds of 45sec. max Power Clean Singles @75%/3min. 15sec. rest
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.

Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)

B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)

C. 40+ Minute ROMWOD
https://romwod.com/

WOD765 - Wednesday, December 14th

Warm-up
EMOM for 5min.
5 Burpees
10 Box Jumps

Strength
5 Rounds For Max Reps:
45sec. Power Clean Singles @75%
Rest 3min. 15sec.

LITE
Alternating Every 90sec. for 15min.
10-12 Supine Med. Ball Leg Curls
10 DB Bent-over Row

MetCon
RX
AMRAP 10 Minutes:
6 Strict Handstand Push-Ups
8 Squat Snatch, 95/65lbs
10 Toes to Bar
(RX+ 115/75lb snatch)

SCALED
AMRAP 10 Minutes:
6 DB Strict Press
8 Squat Snatch, 75/55lbs
10 Knees to Elbows

LITE
For Time:
500m Row
30 Russian KB Swings
500m Row
20 Russian KB Swings
500m Row
10 Russian KB Swings

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

For Time:
21 Calorie Bike
21 CTB Pull-ups
Rest 2min.
18 Calorie Bike
18 CTB Pull-ups
Rest 2min.
15 Calorie Bike
15 CTB Pull-ups
Rest 2min.
12 Calorie Bike
12 CTB Pull-ups

For Time:
21 Bar Facing Burpees
3 Squat Cleans, 225/145lbs
Rest 60sec.
18 Bar Facing Burpees
3 Squat Cleans
Rest 60sec.
15 Bar Facing Burpees
3 Squat Cleans
Rest 60sec.
12 Bar Facing Burpees
3 Squat Cleans
Rest 60sec.
9 Bar Facing Burpees
3 Squat Cleans

WOD764 - Tuesday, December 13th

Warm-up
Alternating EMOM for 8min.
10 Calorie Row (SPRINT)
15 Empty Bar Good Mornings

Strength
Every 90sec. for 9min.
2 MisFit Snatch Complex @70%+

LITE
Spend 15min. working on a weakness
Examples: double-unders, kipping, handstands.

MetCon
RX
For Time:
20/15 Calorie Row
10 Muscle-ups
20/15 Calorie Row
8 Muscle-ups
20/15 Calorie Row
6 Muscle-ups
20/15 Calorie Row
4 Muscle-ups
20/15 Calorie Row
2 Muscle-ups

SCALED
For Time:
20/15 Calorie Row
20 Rings Dips
20/15 Calorie Row
16 Ring Dips
20/15 Calorie Row
12 Ring Dips
20/15 Calorie Row
8 Ring Dips
20/15 Calorie Row
4 Ring Dips

LITE
AMRAP 20 Minutes
5 Strict Pull-ups
10 HR Push-ups
15 Air Squats

Competition Side Work
Choose ONE or TWO of the following based on perceived weaknesses.

AMRAP 20 Minutes:
200m Run
8 Power Snatch, 135/95lbs
12 Handstand Push-Ups
Rest 60sec.

Deadlift 3x2 @80%+

4 Rounds For Time:
60sec. OH Plate Hold, 45/25lbs
75 Double-unders
Rest 90sec.

WOD763 - Monday, December 12th

Warm-up
2 Rounds
20 Calorie Row
20 Wallball
15 Toes to Bar

Strength
Back Squat 5x5 @90%+ of 5RM
Try to go heavier then last week. If last week was hard only increase by 5lbs.
If last week was easy, increase by 10lbs or more.

LITE
Alternating Every 2min. for 16min.
6-8 KB Romanian Deadlifts
6-8 DB Strict Press

MetCon
RX
"Open Workout 16.1"
AMRAP 20 Minutes:
25ft OH Walking Lunges, 95/65lbs
8 Bar Facing Burpees
25ft OH Walking Lunges
8 CTB Pull-ups

SCALED
AMRAP 20 Minutes:
25ft Front Rack Walking Lunges, 45/35lbs
8 Bar Facing Burpees
25ft Front Rack Walking Lunges
8 Jumping Pull-ups

LITE
For Time:
1000m Row
60 Jumping Lunges
30 L-seated DB Strict Press

Competition Side Work
4 Rounds For Time:
15/10 Calorie Bike
15 SDHP, 95/65lbs
Rest 60sec.

WOD762 - Saturday, December 10th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, with only one partner working at a time
AMRAP 30 Minutes:
100 KB Swings, 53/35lbs
100 Burpee Box Jump-overs, 24/20"
100 Wallballs, 20/14lbs

SCALE/LITE
In teams of two, with only one partner working at a time
AMRAP 30 Minutes:
70 KB Swings, 44/26lbs
70 Burpee Box Jump-overs, 20/16"
70 Wallballs, 14/10lbs

OPEN GYM WOD

Warm-up
AMRAP 8 Minutes:
5 Box Jumps
10 Wallballs
15 Double-unders

Strength
Push Jerk 5x5 @70%

MetCon
RX
27-21-15-9 Reps For Time:
Deadlift, 225/155lbs
CTB Pull-ups
(complete 50 DU's after each round)

SCALED
27-21-15-9 Reps For Time:
Deadlift, 185/135lbs
Pull-ups
(complete 100 single-unders after each round)

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

5 Rounds:
5 DB Strict Press
-straight into-
10 DB Push Press
Rest 3min.

Accumulate 4min. of Lunge Holds per side
(12min. Cap.)

WOD761 - Friday, December 9th

 Warm-up
AMRAP 9 Minutes:
5 Burpee Box Jumps
200m Run
10 Walking Lunges

Strength
Squat Snatch 3x5 @75%
(pick one for rest between sets 1k row/2k bike/800m run)

LITE
3 Rounds:
5 KB Halo’s (each direction)
100' Bottom’s Up KB Walk (each arm)
3-5 Goblet Squats

MetCon
RX
AMRAP 15 Minutes:
300m Row
10 Toes to Bar
10 Box Jump-overs, 24/20″
(RX+ 15 TTB/15 BXJO's)

SCALED
AMRAP 15 Minutes:
.6k Bike
10 Knees to Elbows
10 Box Jump-overs, 20/16″

LITE 1
In teams of two, alternate rounds
AMRAP 20 Minutes:
500m Row
100m Farmer’s Carry

LITE 2
For Time:
500m Row (SPRINT!!!)

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

5 Rounds For Time:
1k Bike
20 Bar Facing Burpees
Rest 3min.

8 Rounds For Time:
8 Unbroken Handstand Push-ups
(RX+ 8rnds of 10 UB HSPU's)

WOD760 - Thursday, December 8th

Warm-up
Couch Stretch, 2min./side
-then-
5 Rounds
20 Double-unders
10 Walking Lunges
10 Gymnastic Kips

MetCon
RX
AMRAP 2 Minutes x6
15 Burpees to 6” target
Max Calorie Bike/Row
Rest 2min. between AMRAP's
(alternate machines each round)

SCALED/LITE
AMRAP 2 Minutes x4
10 Burpees
Max Calorie Bike/Row
Rest 2min. between AMRAP's
(alternate machines each round)

Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x5 @90%+ of 5RM
B. Every 90sec. for 9min., 2 MisFit Clean Complex @70%+
C. 5rnds of 45sec. max Power Snatch Singles @75%/3min. 15sec. rest
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.

Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)

B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)

C. 40+ Minute ROMWOD
https://romwod.com/

WOD759 - Wednesday, December 7th

Warm-up
Banded Super Front Rack, 2min./side
-then-
2 Rounds:
30 Burpees to 6" target
15 DB Push Press

Strength
5 Rounds For Max Reps:
45sec. Power Snatch Singles @75%
Rest 3min. 15sec.
(drop and reset each rep)

LITE
Alternating Every 2min. for 16min.
8-10 Goblet Squats
6-8 Strict Pull-ups

MetCon
RX
3 Rounds For Time:
10 Squat Clean & Jerks, 155/105lbs
5 Rope Climbs
(RX+ 185/125 C&J)

SCALED
3 Rounds For Time:
10 Squat Clean & Jerks, 135/95lbs
10 Strict CTB Pull-ups

LITE
AMRAP 5 Minutes x2
500m Row
50 KB Swings
Max Burpees in remaining time
Rest 5min. between AMRAP's

Cool Down
Saddle, 3min.

Competition Side Work
AMRAP 3 Minutes x3
8 DB Snatch, AHAP
6 Ring Dips
Rest 90sec. between AMRAP's

LITE Side Work
Every 2min. for 10min.
6-8 Plank to Elbows