Ace of Spades

Had some web issues yesterday, back up and running! 
Reg Day:
SWOD:
4x
10 Parallette dips
500 m row
WOD:
3rft with a strict 10 min cap:
5 DB Hang Clean,
10 Air Squats
5 DB G20
50ft Walking DB Lunge
rest 3 min,
21-15-9
Box Jumps
KB Swings

No Scale:
SWOD:
Crossover Symmetry Band complex
4x
45 sec Hold in Support
15 Ring Rows
WOD:
21-15-9
Ring Dips
Pull Ups
cut at 10
Rest 3 min,
7 min max burpees
-the doll