SWOD: 25 min to alternate between A1,2,3..
A1. Weighted pull-ups 2/2/2/2/2 add weight if you can sub Strict 5/5/5/5/5 sub banded PU 5/5/5/5/5
A2. GHD extensions 10/10/10/10/10 add weight
A3. Bench press 2/2/2/2/2
WOD- 15 min AMARAP
1 fence run
5 back squat from the ground men BW/women 75% BW, masters 70%BW
10 deadlift BW/women 75% BW, masters 70%BW
* if you can't clean and put weight on your back safely.... go down in weight.
*if you are sore from Saturday scale accordingly... ACTIVE RECOVERY