2 rounds

 60 Second Jog in Place

 60 Seconds of Sampson Pulses
Each Leg
 60 Seconds of Alternating Pigeon
Stretches
 60 Second Plank Hold
 60 Seconds of Diamond Pushups
 60 seconds of Bodyweight Reverse
Flys
Benedikt problem marked as extra
class
Wod 1
4 Rounds of

- 15 crunches
- 25 Leg Raises
- 50 Mountain Climbers
- 60 second 1 arm plank hold
 1) 2min Dead Bug
2) 2min Hollow Hold
3) Max Heel Taps (2min)
Score is Heel Taps:
5 Rounds of
8 strict press
10 chair/table inverted row

:30 rest

Ea side
50-40-30-20-10 Reps for Time:
- V- ups
- Russian Object Swings
5 Rounds of:
10 alt. Overhead Lunges right arm
10 alt. Overhead lunges left arm
20 Overhead Squats
40 sec rest.
For Time
15-10 – 5 - 10-15
-Pistols (ea)
-Push ups
-Sit ups
Warm Up

Two sets of:

 60 Second Downward Dog Stretch
 60 Second Cobra Stretch 
 60 Seconds of Alternating Scorpion Kicks 

Followed by…
Three sets of:
 30 Second Jog in place at 80%
 30 Second Hollow Hold
 30 Seconds of Tempo Push-Ups (go down
slow)
Followed by…
Three sets of:
 60 Second Jumping Jacks
 30 Seconds of Alternating Leg V-Ups
 30 Seconds of Push-Ups
Five rounds for time of:
 100 Jumping Jacks
 30 V-Ups
 10 Diamond Pushups
TIME CAP = 15 Minutes
Wod 2
 250 Jumping Lunges for time
15 air squats every break
Scaling is 10 air squats per break

10 min time cap