01 07 19

WU: 3x
Row 400m/300m
8 Jumping Squats
50’ Bear Crawl / HSW

A. BS: 5×5 @ 90% 5RM

B. “Cindy”
AMRAP [20]
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats

P: (Optional): “Strict” Cindy using strict pullups

F: Scale using Jumping pullups or reduce reps to 3-5 per round.
E.g. (1 strict + 3 Kipping)

Extra

3RFT:
40 WB (20/14)
30/20 Cal Row
Rest [2]

7 RFT:
8/6 Bike Cals
8 BBO (30”/24”) (Can use hands)
8/6 Bike Cals
Rest 3:00

4 Rds: Power Clean
:90 on
2:30 off
Singles @ 77.5-82.5%
Drop and Reset