MWOD-
A1. Paleo chair 1 min x3
A2. Left couch stretch 1 min x3
A3. Right couch stretch 1 min x3
SWOD- 11 min alternate between A1 and A2
A1. Weighted pull-ups 3-3-3-3
A2. Kb curls .... YES KB curls 5-5-5-5.. hold the horn of the kb with two hands and curl it
WOD- 15 Min AMRAP
10 sit ups Rx+ ghd sit-ups with 20/14# med ball
10 pull-ups sub banded/ assisted pull-ups Rx+ ring muscle ups
20 kb swings 53/35# Rx+ 70#
30 mountain climbers