WOD
Tabata 4 min
double under
push up
Then immediately after
Tabata 4 min
double under
burpee
Score is total reps
Refinery
A. 3 sets not for time
5 Active Arch Hang (2s pause at top)
5 Thoracic Bridge Push Up
B. Hang Clean Below the Knee
3RM, 95%, 90%
C. WOD
D. Back Extensions
3 x (10r + 10s hold on last rep)