Warm-up: 200m run, last 100m do 15 High Kicks each leg, Laterals 10 steps each side, Karaoke 10 steps each side, Sampson stretch with twist, then do 30 Double Unders, 20 Back Extensions, 10 GHD Sit Ups.
 
On a continuous running clock-

WOD 1: 5 Min Max
20 rds
5 Hand Release Push Ups
5 Airs Squats
5 Russian Sit Ups L+R=1, w/Medball (20/16)
I: 18 Rds, B: 15 rds 

Rest 3 Min

WOD 2: 21-15-9
Lunges (Every lunge step counts as 1)
Burpees
GHD Back Extensions
I: 18-12-8, B: 15-10-5

Rest 3 Min

WOD 3: 5 Min AMRAP
200M Row(Adjust Damper Settings for Scale) 
10 GHD Sit Ups (I/B: AB Mat Sit Ups)

5 Pull Ups (Scale Accordingly)

 

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