Gymnastics 15 min on the clock L-sits, Handstands and Muscle-ups Work on whatever interests you and coaches will help as best they can. Have some fun with it and try something new.

Wod 15-12-9-6-3 SDHP (95/65) Push Press (95/65) Bar Facing Burpees

CC: However many minutes it takes you to do the WOD, do that number of Rope Climbs. Time stops when rope climbs are done.

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A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh


A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#


A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows