PRIMER:
8 minutes for quality
10 Air Squats
10 Dead Bugs
10 Push Press
10 Spider-Man
10 Cal Row or Bike
STRENGTH:
Odd: 10-8-6-4-2 Pendlay Row
Even: 5-4-3-2-1 Strict Press
GYM WOD: Test 3
120 Wall Ball
120 Cal Row or 100 Cal Bike
15 Minute Time Cap
AT HOME WOD:
120 Jumping Squats
120 Burpees