Thursday

Metcon
3 rounds, not for time:

10 HSPU or 50′ HS walk
20 GHD (or 40 Sit Ups)
1 minute plank

Metcon (Time)
3 Rounds For Time:
11 Ring Dips
22 Goblet Step Back Lunges (53/35)
33 KB Swings

[Rx+ Single Arm Overhead Step Back Lunges]