Cindy, Strict!

20 Mins AMRAP of:
5 strict pull-ups
10 honest push-ups
15 squats

Rest Day!

5 rounds of continuous movement of:

2 rope climbs, 15-ft. rope
20 controlled, slow AbMat sit-ups

3 rounds of:
7 dumbbell bench presses
5 strict L pull-ups

Then,
Row 1,000 m for time

Rest Day!

OPEN Workout 19.4

8:00am Workout Standard Briefing
1^st Heat of the Workout starts immediately after the briefing

21-15-9 reps for time of:

Dumbbell clean and jerks
Strict pull-ups
GHD sit-ups

Men: 35-lb. DBs
Women: 25-lb. DBs