A1: Back Squat (8 reps x 5 sets rest :30)
A2: Metcon (No Measure)
15 GHD sit ups x 5 sets rest :30
A3: Bent Over Reverse Db Flys (15 reps x 5 sets rest :30)
A4: Metcon (No Measure)
15 glute bridges (apply weight if needed) x 5 sets rest :30
A5: Metcon (Weight)
Double arm dbell Bicep Curls, 15 reps x 5 sets rest :30
3 sets for time:
400m Run
20 Ring Rows
20 Push ups

Rx Ring Rows:
– Top of rings below armpits
– feet start just passed the vertical line beneath the rings
– Only heels in contact with ground
– Straight midline
-Arms Extend and Rings come into contact with chest