Warm-up
3 Rounds of:
10 x Ring rows
10 x Jumping ring dips
10 x Air squats
WOD
“Cindy”
20 Mins AMRAP of:
5 x Pull-ups
10 x Push-ups
15 x Air squats
Core:  50 x Hip extensions
Extra WOD
Running/Odd object carrying
4 x 400m Run Carrying a Med ball (20#/14#)
Rest as needed between efforts.
Wendler
Shoulder press
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%