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Main – WOD
Day 1
Warm-up
3 Rounds of Cindy (No Measure)
5 Pull Ups
10 Push Ups
15 Air Squats
Hollow Body Hold (No Measure)
3 Rounds
:30 Hollow Hold
:30 Rest
Weightlifting
Shoulder Press (5X5 @ 32X0 3s negative, 2s rest in front rack)
Metcon
Metcon (AMRAP – Rounds)
10 MIN AMARP @ 80%
10 KB Swings [24/16]
10 Burpees
10 Wall Balls
Rest 5 min
Metcon (AMRAP – Rounds)
10 MIN AMRAP @ 80%
10 Deadlifts [135/95]
10 Pushups
10 Goblet Squats [53/36]