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.
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike