A: Metcon (No Measure)
2 RNFT
10 Banded Good Mornings
10 Birddogs (5/arm)
10 Box step ups (5/leg)

WOD: Metcon (Calories)
AMRAP 4
21 Deadlifts 225/155
21 Box Jumps
Max Cals on Assault Bike

Rest 4:00

AMRAP 4
15 Deadlifts 225/155
15 Box Jumps
Max Cals on Assault Bike

Rest 4:00

AMRAP 4
9 Deadlifts 225/155
9 Box Jumps 24/20
Max Cals on Assault Bike
Score is total number of calories on assault bike.

Home: Metcon (Time)
Home Workout
21-15-9
Air Squats
Situps
Hand Release Pushups
Lunges (total)

“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams