WOD- four rounds for time. 30 min cap
400m run
3 Push press 185/123#, masters 125/83#
100 double unders sub 100 double under attempts
3 Rope climbs sub 8 strict pull-ups+ 8 airs squats sub 10 ring rows air squats
WOD- 5 min AMRAP
6 pistol squats 35/10# use a kb/plate or db
8 push-ups sub elevated push-ups if u can't do a solid plank