Warm up: 3 rounds – 1MIN Row + 7 pull ups or feet elevated ring row + 5 DB Thruster
For Quality: 3 Rounds- 8 L/R Bulgarian split squat + 15 kb side bends + 30 second hold( 2″ from body) after last rep of side bend.
WOD: 4 ROUNDS FOR TIME
Row 500 + 30 jumping air squats + 20 Hand Realease Push ups + 10 GHDs
Extra Credit: 3 rounds – 5 L/R Single Arm Bench + 5 Chin ups + 10 weighted Ab mat sit ups