Modified Cindy

Strength

3 x 5's

Metcon

Modified Cindy

12 minutes, AMRAP

5 ring rows (or jumping pull-ups)

7 push-ups

10 squats

Monday

SS: 12 rounds (strict push-ups)

KZ: 11 rounds, +5 ring rows, +5 push-ups (strict push-ups)

BU: 10 rounds, +5 lat pull-downs (at 5 plates), +7 push-ups (modified)

Tuesday
KD:  14 round, +1 push-up (5 strict push-ups per round, jumping pull-ups)
KE:  14 rounds, +5 pull-ups (strict push-ups, jumping pull-ups)
BB:  14 rounds, +5 squats (modified push-ups)
KS:  7 rounds (modified push-ups)
DF:  10 rounds, + 10 squats
BH:  11 rounds (elevated rows)

Past efforts can be seen HERE and HERE.