102014

Strict Press 4 reps AHAP

rest 30 sec

8-10 Plyo push ups (clapping,  if you elevate your feet it is harder)

Rest 30 sec

5 rounds

WOD:

EVERY OTHER MIN FOR 14 MIN

200m run

remainder of the 2 min AMRAP CINDY (5  C2B PULL UPS, 10 PUSH UPS, 15 SQUATS)

SKILLS/core

35 foot hsw

20 ghd sit ups

5 rounds not for time