Warm up: 3 rounds
:30 jump rope + 50ft pvc pass through walking lunge + 5 Scap pull ups + 10 push ups + 15 air squats
For quality : 3 rounds
12 DB Alt hammer curls + 12 DB delt Fly + 10 ring dips
Wod: 3RFT
10 DB push press (50/35)+ 10 DB front rack squat(50/35) + 15 box jumps (24/20)
Extra credit: 21 – 15 – 9 ( easy pace )
Weighted GHD back ext + strict hanging leg raising