Warm-up:
Run 1 mile

Conditioning:
Light "Grace"
30 x Clean & Jerk (99#)

3 mins 20 secs

Rest 10 minutes

Modified "Half Cindy"

3 Rounds Cindy
5 x Pull ups
10 x Push ups
15 x Air squat

Run 400m


3 Round Cindy
5 x Pull ups
10 x Push ups
15 x Air squat

Run 400m


3 Round Cindy
5 x Pull ups
10 x Push ups
15 x Air squat



In around 12 minutes.