Monday

Skill Development:

10 minutes to warm-up movements

·     Sit-ups/ wall-balls

·     Box Jumps/ toes-to-bar

·     Pull-ups/ HSPU

·     Kettlebell swings

WOD

“Sample Platter”

Comptrain

35 Minute CAP

For Time:

5 Rounds of:

·   5 Pull-ups

·   10 Push-ups

·   15 Air Squats

4 Rounds of:

·   8 Handstand Push-ups

·   15 Kettlebell Swings (RX 24/16 kg)

3 Rounds of:

·   15 Box Jumps (RX 24”/20”)

·   15 Toes-to-Bar

2 Rounds of:

·   20 Wall-balls (RX 9/6 kg)

·   30 Sit-ups

1 Round of:

·   50 Burpees