SWOD- 15 min cap. alternate between A1 and A2 and A3
A1- 10/10/10/10/10 elevated ring rows. Put feet on a box. If you can't do that do ref ring rows
A2- 10/10/10/10 ring push ups sub hr push-ups sub elevated push ups no knee push ups
A3- 10/10/10/10/10 ghd extensions
WOD- 12 min AMRAP
Farmer Cary to fence and back hold TWO 45/25# plates so (90 total/50total). This counts as one rep
20 sit ups
WOD- for time. 10 min cap
100 double unders sub 300 singles
20 hang power cleans 155/103# masters 135/73#