WOD

GYMNASTICS STRENGTH 35 minutes: Ring Rows Ring Dips Pullups Handstand Pushups * As strict as possible * Choose own rep scheme OR “DOUBLE-UNDER-CINDY” 25 minute AMRAP 5 Pullups 10 Pushups 15 Squats 20 Double Unders (or 10 calories on rower)

10 minutes Toes To Bar Practice Then… Push Press 10-9-8-7-6-5-4-3-2-1 * Run/Row 400m in-between each set * Each set should be as heavy as possible

7am join in 8am normal session 4pm normal session For time: Row 1000m 50 Wall Ball 10/6 35 Pull-ups 20 Back squat 85/60 *Use 70% 1RM 5 Muscle-ups 20 Back squat 35 Pullups 50 Wall Ball

6am join In 7am normal session 3pm join in 4pm normal session 5 rounds: 20 Kettlebell Swings 32/24 20 Jump Squats Sprint 200m Rest 90 seconds

“Kalsu” 100 Thrusters 60/40 * At the start and on each minute perform 5 burpees Yeah baby!

20 minutes Muscle-Up Practice. Then… 30-20-10 Box Jump Overs 2 x Situps ie 60-40-20 3 x Double Unders 90-60-30

20 minutes Snatch practice. Then… “Mini-Murph” Run 800m 25 Pullups 50 Pushups 75 Squats Run 800m

20 minutes Handstand Pushups practice. Then… 150 Burpees for time. * 20 minute cutoff

20 minutes Power Clean practice. Then… 21-15-9 Squat Clean 40/30 Pullups